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  • Gluteus maximus
  • Machine
  • Beginner

Machine squat

The machine squat works your quads and glutes, with your inner thighs helping. Start with 2 to 3 sets of 8 to 12 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Whole foot on the platform
  2. Tip 2Knees in line with your toes
  3. Tip 3Lower to parallel

Where you should feel it

In the front of your thighs and your glutes. Feet higher and farther forward on the platform shift the work to your glutes; lower, to the front of your thighs.

Main muscles
Vastus lateralis, vastus medialis, and gluteus maximus
Also working
Rectus femoris, adductor magnus, and adductors

How to do it

  1. Fit your shoulders under the pads, hold the handles and place your feet in the middle of the platform, hip-width apart or a bit wider.

  2. Straighten your legs to lift the weight off the rest and release the safety lock.

  3. Lower under control, hips back and knees tracking over your toes, until your thighs are parallel to the platform or below.

  4. Drive up through your whole foot until your knees are almost straight. Lock the safety back in before you step out.

Common mistakes

  • Mistake

    Only going a quarter of the way down with a heavy load.

    How to fix it

    Lower the weight until you can reach about parallel. Add load later, with the full range.

  • Mistake

    Knees caving in as you drive up.

    How to fix it

    Push your knees out over your feet and think about spreading the floor apart with your feet.

  • Mistake

    Snapping your knees straight at the top.

    How to fix it

    Stop just short of fully straight and start the next rep under control.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12360 to 120 s
Muscle and definition2 to 46 to 121 to 31.5 to 3 min
Max strength3 to 53 to 62 to 32.5 to 4 min

Max strength (3 to 6 reps) only once your form is solid, always with 2 to 3 reps in reserve.

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Hack squat

    Your back is supported and the track is straight. A good swap when the machine is taken.

  • Smith machine

    The guided bar on your back, with safety hooks at every height. It takes a little more balance.

  • Pendulum squat

    The pad swings in an arc and your knees travel farther forward, with more work for the front of your thighs.

At home or with more support

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Technique

    Kubo K, Ikebukuro T, et al. Effects of squat training with different depths on lower limb muscle volumes. Eur J Appl Physiol. 2019;119(9):1933-1942.

    PubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Variations

    Haugen ME, Vårvik FT, et al. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023;15(1):103.

    Full textPubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026