How To Do V Squat

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The v squat, also known as the power squat, is an excellent workout for increasing quad strength while utilizing the v squat machine's stability. While there are some disadvantages that we'll discuss later, there are several advantages that make this workout valuable if you combine it with other exercises.

How To Do V Squat

The v squat machine is used in the following ways: v squat machine form

The back pad should be in touch with our spine. Feet should be shoulder-width apart, or a little wider if you have limited hip flexibility. It's hardly a lot of movement to point your toes 15 percent to either side. While a broader toe stance may seem more comfortable for deep squats, an angle that is excessively wide could disturb stability, potentially resulting in injury.

For our foot position, we want to find a happy medium. The closer our heel is to the footrest's bottom, the greater quad engagement we'll have. However, if we lean too far back, our heels will lift, reducing stability and increasing the risk of damage.

We also don't want to bring our feet too far forward because this will make using our quads more difficult.

Drive your heels into the ground while bending your knees and turning at the hip to begin the lift. Make sure your core is engaged and your spine is pressed on the back pad. When your hip achieves its greatest flexion, stop lowering.

When you reach the bottom of the lift, force your heels into the ground again and push your hips up, squeezing your glutes at the top.

Sets and repetitions for a V squat exercise

Aim for 10–12 repetitions for 3–4 sets with 1–2 minutes break if you're training for hypertrophy. We'll be acquiring a mix of size/mass and strength as we exercise for hypertrophy. This sort of training results in the formation of new muscle cells as well as the expansion of existing muscle cells.

Aim for 1–5 repetitions for 3–5 sets with 2–5 minutes break if you're training for strength. When we exercise for strength, we notice an increased density of muscle cells with less size than when we train for hypertrophy since the muscle cells don't enlarge as much.

The advantages of the V squat

It's fantastic for isolating the quads.

While the glutes are included, this exercise is particularly effective at targeting the quadriceps. We're moving in a 2D plane of motion because this is a machine exercise, therefore we're activating less core and stabilization muscles. This implies we can put more weight on the quads than we could with, say, a barbell squat.

When completing barbell exercises, we must keep in mind the importance of the core and stabilization muscles, which can sometimes hold us back from executing large lifts. Our core or stabilization muscles hold us back a lot less with machine workouts. But, as we'll see in the downsides section, this is a two-edged sword.

We don't need to be in tip-top shape.

The proper execution of heavy barbell lifts necessitates training. This applies to mobility, strength, and stability. Because the movement is much more regulated when we utilize a machine, we avoid some of the risks associated with large barbell lifts. This enables us to raise the weight on the v squat machine more quickly than we could with a barbell squat, perhaps resulting in more quad development. However, it's critical to weigh these advantages against the potential downsides.

Disadvantages of the V squat

The v squat is less useful than the barbell squat.

The ability to apply additional stress on the quadriceps with the v squat is fantastic, but owing to the 2D aspect of the action, this exercise can be a barrier when performed alone. When do we actually move in a 2D plane of motion? We don't have any. This is why our core and stabilization muscles are required to aid us with a wide range of activities. We're working these muscles to a lower extent since the v squat involves significantly less core and stabilization muscle engagement.

We must concentrate on these additional muscles in terms of aesthetics. What good is it to have massive muscles if you can't use them in your daily life? If you're going to do the v squat, make sure you're also doing free-weight/barbell leg workouts like the barbell squat and weighted lunges in your regimen.

At the height of the lift, the v squat becomes simpler.

Because of the v squat machine's design, moving the weight is more difficult as you go down and easier as you go up. This means that the muscular tension changes as the lift progresses. Some people may not be able to do this since they like the activity to be balanced throughout the lift.

During the lift, the strain on different muscles is distributed differently. The glutes, for example, are working significantly harder at the peak of the lift to propel the hips forward than they were at the bottom. If you want to make the top of your v squat more difficult, use a thick resistance band and attach it to the proper spots on your v squat machine.

Muscles of the V squat were used.


As previously stated, the quads are the primary emphasis of this workout. These muscles are largely responsible for knee joint extension. The quads will stabilize the action as we drop from the start, ensuring that the knee joint does not collapse or move too rapidly.

The quad will strive to expand the knee joint as we begin the second part of the lift, pushing higher.

Maximus Gluteus

The glute maximus is the biggest and most strong glute muscle, covering much of the back of the pelvis. While technique serves a variety of purposes, the v squat is primarily concerned with pulling the hips forward in hip extension.

Variations on the V squat machine

Squat vs. front

With our chest pointed forward and our back on the main pad, this is the classic v squat that you can see in the instructional video at the top of the page. The quads were emphasized in this variant.

Squat vs. reverse squat

We want our chest to touch the back pad while our back points away from the machine to accomplish this v squat variant. The glutes and hamstrings are more activated in this variant.

Squat vs. hack

Some of you have been looking for this. The hack squat machine and the v squat machine are available, but there is no hack v squat. We like the v squat because it better mimics the more functional barbell squat owing to its upright posture as opposed to the hack squat's drop.

Alternatives to the V squat

Squat with a barbell

The barbell squat should be the focal point of your leg workout if you can execute it safely, that is, with proper form and without discomfort. It's a fantastic workout for strengthening your quads and glutes, as well as your core and back.

Furthermore, because it is a complex activity, the barbell squat burns more calories and helps to boost testosterone levels, which is beneficial to muscle building. Finally, the workout is quite practical. We aim to help you acquire functional strength that you can use every day, and the barbell squat achieves just that.

Leg raises

The v squat might be painful for certain people. The leg press produces a movement that is quite similar to the leg press, but from a different angle. In contrast to the v squat, when we move the weight away with our torso, we hold our torso motionless as our legs drive the weight away. While we're not exactly replicating the squat with this exercise, you could discover that it's more beneficial to your body.

Lunges with weights

Lunges, which now change to a single leg action, can be an excellent technique to enhance attention on range of motion. When done correctly, they're also an excellent full-body exercise since we spend longer time with the weight, which can provide us some cardiovascular work to contend with. This workout may be done in a walking motion or statically, by taking a step and then returning to your starting position. For increased glute activity, we recommend reverse lunges.

What muscles are targeted with v squats?

The Quadriceps, Hamstrings, and Glutes are the muscles that are engaged by this move. The major muscle group that this exercise targets varies depending on where your feet are placed. Place your feet slightly forward on the platform to put greater emphasis on your Gluteus Maximus.

Is the hack squat superior to the leg press?

Whether you should do a hack squat or a leg press will mostly rely on your overall training aim. If you want a more targeted back squat workout or simply prefer this machine over the leg press, hack squats are a better option.

What are the benefits of the V squat?

If you want to practice squats, the v squat machine is an excellent choice. It strengthens the hamstrings, quadriceps, calves, hips, and glutes. Furthermore, for high-intensity leg training, the v squat machine is ideal.

Is the V squat the same as the squat?

The V Squat, also known as the Hack Squat, is a terrific way to spice up your leg day. This exercise is also beneficial for people who wish to get into a good squat stance before going on to the unaided Back Squat.

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