Primary
Quadriceps
Secondary
Glutes, Hamstrings
Equipment
Machine
Difficulty
Beginner
Type
Squat
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The V-squat machine provides a guided squat motion through shoulder pads that move on a track, offering more freedom than a hack squat while still providing stability. The angled movement path and pivoting design allow a natural squat pattern that many lifters find more comfortable than fixed-path machines. V-squats work both quads and glutes effectively depending on foot placement.
When to use it
Use for machine-based squatting.
Who it's for
All levels with machine access.
Experiment with foot placement—low and narrow for quads, high and wide for glutes. Unlike hack squats, the V-squat lets you shift your hips back naturally, so take advantage of this freedom to find your strongest squatting position.
Browse all quadriceps exercises
Also targets: Glutes, Hamstrings
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Position yourself on the V-squat machine.
Place shoulders under the pads.
Set your feet on the platform.
Unrack and lower by bending knees.
Go until thighs are parallel.
Push through feet to return.
The V-squat allows a natural squat path.
Foot placement changes emphasis.
Go through full range.
For general fitness, start V-Squat with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Not going deep enough.
Squatting patterns like the V-Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Using too much weight.
Loading more weight than you can control on the V-Squat often creates compensations that shift work away from your Quadriceps. Reduce the load until each rep follows the intended path.
Poor foot placement.
Your foot position during the V-Squat determines how force transfers through your body. Keep your feet flat with weight distributed evenly — losing contact with the ground means you're losing power and stability.
All levels with machine access.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-15 reps. Rest 90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how V-Squat could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the V-Squat
The V-Squat primarily targets the Quadriceps, making it an effective exercise for quadriceps development. Secondary muscles worked during the V-Squat include Glutes, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels V-Squat as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for V-Squat. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for V-Squat is a machine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the V-Squat include: Hack Squat, Leg Press. These exercises target similar muscle groups as the V-Squat and can be used as substitutes based on your equipment availability, gym setup, or training preferences.