Primary
Quadriceps
Secondary
Glutes, Hamstrings
Equipment
Machine
Difficulty
Beginner
Type
Squat
Preview a first week that includes V-Squat
MySetPlan shows you when to use V-Squat, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
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
See where V-Squat fits — preview your first week
We slot it into the right day with sets, reps, and progression you can follow.
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.
Program V-squats as your primary machine squat when hack squats feel restrictive or uncomfortable. Use them to accumulate leg volume without the balance demands of free weights. They work well as a secondary squat movement or as your main squat when recovering from injuries that prevent barbell loading.
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.
MySetPlan places V-Squat inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the V-Squat — and builds them into a monthly program. Every set, every rep, planned out.
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V-Squat
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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.