Squat Machine: How to Do It

Squats are some of the best leg exercises you can do. They target the hamstrings, quads and glutes and increase lower-body strength. When doing the exercise correctly, you will also get a core workout. Some squat machines require you to do the exercises lying down or slanted on an incline, while others have you sitting or standing up straight. Regardless of which squat machine you choose, the exercise basics are the same.

• 1

  Select a weight on the squat machine. If you are new to the squat machine, start with a low weight so you can familiarize yourself with the exercise. In general, squats are done with heavier weights to get maximum results.

• 2

  Position yourself in the squat machine so your legs are slightly bent and your feet are hip-width apart in a neutral stance. Don't excessively point feet to the left or right since this can cause knee injuries. Never lock your knees during this exercise.

• 3

  Release the machine's break, and as the weighted pads rest on your shoulders, place all of your weight on your heels.

• 4

  Hold onto the handles of the machine.

• 5

  Inhale as you lower the body straight down so the knees end up bent in a 90-degree angle. You can compare this motion to sitting down in a chair. Squatting beyond 90 degrees is not recommended since it can be harmful to the knees. Do not move your knees beyond your toes, and you should be looking straight ahead of you.

• 6

  Exhale as you push from the heels against the resistance and return to the starting position. Use your abdominal muscles to stabilize your body.

• 7

  Repeat the exercise several times depending on your fitness level. When doing multiple sets, it is essential to rest a few minutes between sets.