Duration required
Focus Area required
 s rest

Squat Machine

Key Points:

  • Position your feet at roughly shoulder width apart.

  • Press upwards through the heels and disengage the safeties.

  • Slowly bend your knees to 90 degrees then push back up.

Common Mistakes:

  • Back and hips lose contact with the back padding.

  • Knees caving inwards past big toes.

  • Rushing repetitions.

Where you should 'feel it':

Primary Muscles:
Quads, Glutes
Secondary Muscles:
Hamstrings, Abs
Muscle diagram with the following muscles highlighted Quads, Glutes, Hamstrings, Abs

Similar Exercises

Position yourself with your feet at shoulder width apart, pointing slightly outwards, with the top of your shoulders in contact with the shoulder padding. Press up to disengage the safety.

Slowly lower yourself down by bending your knees until they are bent at approximately 90 degrees, then push back up until your legs are almost fully extended. Ensure that your knees move in a consistent motion in line with your toes. Once you have completed the desired amount of repetitions, at the top of the final repetition engage the safeties, then slowly lower yourself down until the safeties catch.

Avoid rounding your back.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
Connected Equipment
We connect your equipment together so our guides can make smart suggestions to memebers.
24/7 Experience
Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.
Video is 10x
Gym machine stickers are outdated and limited, our guides have full video demonstrations.
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