Squat on machine

Exercise overview

Primary muscle group: Legs

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 147

Average per rep (lbs)*: 324

Description: Position Yourself: Stand with feet shoulder-width apart. Squat under the shoulder pads and adjust the machine height. Starting Position: Stand up with your back slightly arched, chest up, and head looking forward. Lower Your Torso: Bend your hips and knees to lower your body. Reach Below Parallel: Continue lowering until your thighs are below parallel to the ground. Return to Start: Push through your heels, extending your hips and knees to return to the starting position. Repeat: Perform the motion in a controlled manner for your desired number of repetitions.

Exercise ID: 00356

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Adjust the Machine Properly: Make sure the machine is adjusted to suit your height and body mechanics. The pads should rest comfortably on your shoulders, and your feet should be placed shoulder-width apart.
Proper Foot Placement: Position your feet slightly forward and ensure they are flat on the platform. This helps distribute the weight evenly and provides a stable base.
Warm-Up First: Warm-up your lower body with some dynamic stretches or lighter cardio to increase blood flow and reduce the risk of injury.
Core Engagement: Keep your core tight and engaged throughout the exercise to support your spine and maintain balance.
Controlled Movement: Lower yourself in a slow, controlled manner. Avoid dropping too quickly to maintain proper form and reduce strain on your joints.
Depth Matters: Squat to a depth that allows your thighs to be roughly parallel to the platform. Avoid going too deep if it causes discomfort or strain on your knees.
Breathing Technique: Inhale deeply as you lower into the squat and exhale as you push back up. Proper breathing aids in maintaining a steady rhythm and supports your core.
Head and Spine Alignment: Keep your head up and your spine in a neutral position. Avoid looking down or arching your back excessively.
Avoid Locking Knees: Don’t fully lock your knees at the top of the movement; keep a slight bend to maintain muscle tension and protect your joints.
Regular Check-Up: Periodically check your form and make adjustments as necessary. Poor form can lead to discomfort or injury over time.

Exercise overview

Exercise tips and tricks

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