Machine V Squat (Facing In / Reverse)
Machine-based squat variation performed facing the pad that targets the quads and glutes to build lower body mass; mimics a free-weight squat path with added stability.
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 machine with plates. Step onto the platform facing the pads, placing shoulders comfortably under the yokes and grasping the handles.
- Stand tall to unrack the weight and disengage the safety latches.
- Inhale and brace your core, keeping your chest pressed firmly against the pad.
- Descend by breaking at the hips and knees, driving your hips back.
- Lower until your thighs are at least parallel to the platform.
- Drive through your mid-foot to extend hips and knees to return to the start.
Coaching Tips
Form Cues
- Chest against pad
- Drive hips back
- Knees track toes
- Flat back
- Push through floor
Breathing
Inhale deeply and brace before descending; exhale forcefully near the top of the ascent.
Tempo
3-1-1
Range of Motion
Descend until thighs are parallel to the platform; extend fully at the top without locking knees.
Safety
Safety Notes
- Ensure safety stops are set to an appropriate height
- Maintain a neutral spine throughout the movement
- Do not bounce out of the bottom position
Spotting
Not recommended; use the machine's built-in safety stops.
Common Mistakes
- Heels lifting off platform
- Rounding lower back
- Knees caving inward
- Cutting depth short
- 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, Reverse Hack Squat
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