V-Squat Machine Squat (Facing In)
Machine-based squat variation facing into the pad that targets glutes, quads, and hamstrings for lower body strength and hypertrophy; provides guided path to reduce spinal load and enhance posterior chain emphasis.
About Exercise
Equipment
V-Squat Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Adductors, Lower Back, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Adductors
5/10Adductor Longus, Adductor Magnus
Lower Back
4/10Erector Spinae
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Load the V-Squat machine with weight plates. Face into the machine, press chest against the pad, place shoulders under pads, and position feet shoulder-width on the platform with toes slightly out.
- Unrack by extending knees to disengage safeties.
- Inhale and lower by bending hips and knees, pushing hips back while keeping chest on pad.
- Descend until thighs are parallel to platform or deeper if form allows.
- Drive through heels to extend hips and knees, exhaling as you rise.
- Squeeze glutes at top without locking knees.
- Rerack after reps by engaging safeties.
Coaching Tips
Form Cues
- Push hips back first
- Knees track over toes
- Keep chest on pad
- Drive through heels
- Brace core tight
- Neutral spine always
Breathing
Inhale deeply during descent and brace core; exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Lower until thighs parallel to platform; ascend to full hip and knee extension without hyperextending knees.
Safety
Safety Notes
- Avoid if acute lower back or knee pain
- Maintain neutral spine to prevent strain
- Ensure heels stay grounded
- Use safeties if depth causes butt wink
- Adjust foot position to avoid knee stress
Spotting
Not typically needed due to machine guides; use safeties for heavy loads.
Common Mistakes
- Rounding lower back
- Knees caving inward
- Heels lifting off platform
- Using momentum to rise
- Incomplete depth
- Hyperextending knees at top
When to Avoid
- Acute lower back injury
- Knee joint instability
- Recent hip surgery
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
Build Up First
- Basic squat pattern knowledge
- Core bracing competency
Also known as
Reverse V-Squat, Inward Facing V-Squat, Power Squat Machine
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
V-Squat Machine Squat
V-Squat Machine, Plates
Quads
Barbell Landmine Squat Facing In
Barbell, Plates
Quads
Barbell Landmine Squat (Facing Out)
Barbell
Quads
Hack Squat Machine
Hack Squat Machine, Plates
Quads
Hack Squat Machine
Hack Squat Machine, Plates
Quads
Smith Machine Squat
Smith Machine
Quads
Belted Squat Machine
Belted Squat Machine, Plates
Quads
Machine Pendulum Squat
Pendulum Squat Machine, Plates
Quads
Hack Squat Machine Single-Leg Hack Squat
Hack Squat Machine
Quads
Smith Machine Sumo Squat
Smith Machine, Plates
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
