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.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-15 reps. Rest 90s.
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.
Yes, the V-Squat is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels with machine access. Start with lighter weights to master proper form before progressing.
For the V-Squat, the recommended approach depends on your goals. 3-4 sets of 10-15 reps. Rest 90s. For strength, use 6-8 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.
The V-Squat typically requires a machine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.