How to do a Standing Machine Squat

The squat is a popular exercise among bodybuilders and experienced exercisers. The squat sculpts the quadriceps and gluteal muscles of the lower body. It raises your heart rate during execution, which burns calories. The exercise also challenges your core, helping to strengthen abdominal muscles. If you want to give the squat exercise a try but find yourself a little intimidated by the squat rack and Smith machine squat, try the standing machine squat. It offers the same benefit as the using the squat rack or Smith machine, but it's a little easier to use and gives you the opportunity to learn how to execute the exercise correctly.

Instructions

    • 1

      Examine the weight stack before performing the exercise. Insert the pin into the weight stack to select how much weight you would like to lift.

    • 2

      Step onto the platform of the squat machine. Squeeze the handles and lower them to your shoulders. Place your feet hip distance apart and walk them out slightly forward.

    • 3

      Squeeze the handles of the squat machine while keeping the shoulder pads in contact with your shoulders. Bend your knees and lower your body until your thighs are parallel to the ground or your knees are bent to 90 degrees.

    • 4

      Release the handles of the squat machine to load the weight. Inhale and stand up. Exhale and lower your body to starting position without letting the weight stack touch. Perform squats for the desired number of repetitions.

    • 5

      Squeeze the handles of the squat machine after you perform all your repetitions. Stand all the way up. Release the handles and step off the squat machine.