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V Squat [Exercise Guide]

V Squat

What Is A V Squat

V squat is a strength compound exercise that implies using a V squat machine. This machine reduces the stress on the knee and back because of its curved arc of action. Furthermore, this piece of equipment works best for intensifying leg workouts. Athletes may use different weights depending on their workout goals and fitness levels. V squat targets hamstrings, quadriceps, calves, hips, and glutes. Read on to know more on this topic.

What Muscles Does V Squat Work

The v-squat works three main muscle groups:

  • quadriceps 
  • hamstrings
  • glutes
  • adductors

The good news is that an athlete can choose the primary targeted muscles by changing foot placement. A forward stance on the platform will make glutes work the most. To load your quads work to the maximum, place your feet on the platform’s back surface.

How to Perform V Squat

Step 1. Get into the machine

Get into the V squat machine and put your feet shoulder-width apart. Maintain a little bend in your knees. Keep your toes slightly pointed out but don’t go too wide. 

Step 2. Prepare to start

Grab the grips of the machine at shoulder height with your hands. Breath out and raise your legs, pushing the weight up. 

Step 3. Make a squat

Bend your knees as you inhale and slide your hips backward. Your hips should be in line with your knees at this point.

Step 4. Return to the starting position

Return to the starting posture by pressing your heels into the floor. That’s one rep. Maintain constant rep tempo.

Advantages Of A V Squat

Full range of motion

V squat machine enables you to go through the whole range of motion, in contrast to the leg press, which restricts hip flexion. This way, the targeted muscles get more stretch and tension, improving your workout results.


Because of the movement’s trajectory, your lower back will be less likely to arch. You may use this machine if you have lower back or knee issues and can no longer execute conventional squats without discomfort. Your leg strength will improve, and you’ll be less likely to be injured thanks to the equipment.

Super safe

No need to worry about getting stuck under the bar’s weight or losing your balance. The knees and lower back will be protected throughout the whole movement. V squat machine guarantees your 100% safety while exercising.

5 V squat Alternatives 

1. Barbell Squat 

Quadriceps, hamstrings, and glutes are all on the list of barbell squat’s targeted muscles. Additionally, the joints of the knee and hip, as well as the ligaments and tendons, are strengthened.

How to do a barbell squat:

  • Grab the barbell with a neutral grip shoulder-width apart and keep your back in the middle as you lower yourself below it.
  • Let your back rest on the bar as you raise it. Do not allow your elbows to go back too much.
  • Stand in a squat posture that is comfortable for you.
  • Squat down in a slow controlled movement, feeling the tension in the targeted muscles.
  • Return to the start. To get your body adapted to the technique, pick light weights first. 

2. Barbell Front Squat 

The hamstrings, quadriceps, and glutes are all worked during front squats. Strengthening your core and posture are further benefits of this workout. Also, barbell front squat suits those who aim for mobility and endurance improvement.

How to do a barbell front squat:

  • To get into the right starting position, put your arms forward in front of you and come up to the bar, so it touches your clavicles. Stand with your feet hip-width apart.
  • Then, grab the bar with your thumbs under it. If your wrists are not mobile enough for that grip, you can just cross your hands on the chest area, fix a barbell and create a shelf with shoulders.
  • Keep your elbows high and squat down. Don’t bend forward. Your torso should remain vertical.
  • Slowly return to the starting position. That’s one rep.

3. Barbell Overhead Squat 

The triceps, deltoids, hamstrings, adductors, quadriceps, and lower back muscles are all worked out during an overhead squat. The movement also enhances your mobility. Many athletes use exercise as a test of their overall mobility.

How to do an overhead squat:

  • Start by lifting the bar out of the rack, standing with your feet shoulder-width apart. But you can also do a push press or a split jerk on a snatch to get into the starting position.
  • After getting the bar over your head, make sure you maintain the alignment of the bar, shoulders and ankles.
  • Make a deep squat, letting your knees slightly drift forward and flare out.
  • Return to the start, keeping your torso upright. That’s one rep.

4. Reverse V Squat 

It’s one of the greatest squat variants for quad-dominant strength exercises. However, not so many athletes know that by changing the starting posture to facing the machine, you can put more strain on glutes, quads, and hamstrings. Try it if you want to build strength in your lower body and tone your legs.

How to do a reverse V squat:

  • Get into the V squat machine, facing inward towards it. 
  • Choose your comfortable squat distance between legs (from shoulder-width to hip-width apart).
  • Grab the machine’s grips and squat back down. Stop when your knees are bent just at a 90-degree angle. Get the weight on the back of your heels and feel the muscle tension.
  • Go back to the start, extending your legs. That’s one rep.

5. Goblet Squat 

A goblet squat is a great way to develop your glutes and quads. In addition, it relieves some of the strain on your lower back. Because of this, those with back injuries may safely practice the exercise. The distinctive feature of this workout is a special grip, which reminds of a goblet’s shape.

How to do a goblet squat:

  • Begin by standing straight with your feet shoulder-width apart.
  • Make sure your palms are facing up against the top end of the weight.
  • Make a squat, keeping a spine neutral. To achieve the proper form, your hips should recline as though you were sitting on a chair.
  • Put yourself back in the beginning posture while keeping your legs firm.


V squat is an effective compound movement targeting the quadriceps, hamstrings, and glutes. The technique is pretty simple and implies using a special machine mentioned in the exercise’s title. Guaranteed safety of your knees and lower back, full range of motion, and the opportunity to adjust exercise complexity by adding weight are all on the list of the movement’s benefits.

Additional Resources