The squat machine is a versatile piece of training equipment that can be utilized to perform several different exercises. These exercises mainly focus on training the legs. The squat machine allows beginners, as well as advanced lifters, a stable way to perform specific exercise maneuvers so that certain muscles are specifically targeted without the need for exceptional balance. This allows the lifter to focus more on the form of the lift which not only enhances the difficulty on the target muscle but increases the safety associated with the lift.
Machine Squats
The standard machine squat targets the quads, glutes and hamstrings of the legs. To perform the machine squat, stand facing the squat machine. Place yourself underneath the shoulder rests. Remove the support pin. Bend at the hips and knees so that your buttocks move backward, as if you were sitting on a chair. Push through your heels back to the starting position once your thighs are parallel to the floor.
Single Leg Machine Squat
The single leg machine squat trains single leg neural drive and increases the stabilization and strength required of a single leg during a squat movement. This time, place yourself in the machine squat position and lift one foot off of the ground. This foot should be slightly forward of the foot that is still on the machine squat platform. Again, lower your body until the working leg is parallel to the floor and drive back up to the starting position. Once you reach the desired number of repetitions on one side, repeat the same number on the other side.
Squat Machine Calf Raise
The squat machine may also be used to perform calf raises and calf raise variations. The squat machine calf raise is performed by placing your body underneath the shoulder pads of the squat machine. Release the weight pin so that the weight is supported by your shoulders and body. Now, plantarflex at the foot, raising your heels off of the squat machine platform. Once your heels are one and a half to two inches off of the platform, lower your heels until they are back on the rack.
Single Leg Squat Machine Calf Raise
As with the single leg machine squat, the single leg calf raise incorporates a balance component back into training. Place yourself under the machine, like the calf raise, and then lift one foot off of the platform. You will then raise the heel, of the foot in contact with the squat machine platform, one and a half to two inches off of the platform. Once you reach that height, slowly lower your heel back to the platform. Perform the desired number of repetitions on one leg and then repeat the same number on the other leg.
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