V-Squat Machine (Facing In)
A vertical squat using a V-squat machine, focusing on high stability to build strength and size in the glutes and quadriceps. Useful for controlled high-volume leg hypertrophy.
About Exercise
Equipment
V-Squat Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Adductors, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
5/10Biceps Femoris, Semitendinosus
Adductors
5/10Adductor Magnus
Calves
4/10Soleus, Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-150 seconds • Use longer rest periods for heavy strength work.
How to Perform
Load the V-squat machine and stand on the platform facing the machine. Place your back securely against the pad, shoulders under the supports, and position your feet shoulder-width apart. Unrack the weight by depressing the safety lever.
- Slowly descend by bending your hips and knees while maintaining pressure on the back pad.
- Keep your chest up and ensure your knees track over the direction of your toes.
- Continue lowering until your thighs are nearly parallel or slightly below.
- Drive through your mid-foot and heels to powerfully extend your hips and knees.
- Return to the starting position without locking out your knees at the top.
Coaching Tips
Form Cues
- Drive the sled vertically.
- Knees track over toes.
- Maintain back contact.
- Control the descent.
Breathing
Inhale deeply during the descent to brace the core; exhale as you drive back up to the starting position.
Tempo
3-0-1
Range of Motion
Descend until the hips are below the height of the knees, or as low as flexibility allows without spinal articulation.
Safety
Safety Notes
- Only squat as low as you can comfortably without lifting your pelvis off the back pad.
- Ensure the safety stops are properly set before starting.
Spotting
Not recommended; utilize the machine's safety stops and levers instead of a spotter.
Common Mistakes
- Allowing the lower back to round at the bottom.
- Letting the heels lift off the platform.
- Bouncing out of the bottom position.
When to Avoid
- Acute knee pain
- Severe lower back instability
Flexibility Needed
- Moderate ankle dorsiflexion
- Adequate hip flexion
Build Up First
- Competency in the basic squat movement pattern
Also known as
Lever V-Squat, V-Squat, V Hack Squat, Machine V Squat
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