Exercise machines can lend more stability and balance to your workout, creating a safer way to perform the barbell squat that can be extremely dangerous because it is performed with free weights with no back or leg support. Machines give you the option of practicing with little to no weight to make sure that you have the proper form for the exercise and help you to avoid the high impact movements that come from adjusting and moving large amounts of weight while performing the barbell squat. Exercises focus on the glutes, hamstrings and quads just like barbell squats.
Hack Squat Machine
The hack squat machine allows you to mimic the barbell squat without the barbell. It also allows you distribute the weight resistance across your shoulders and move just like the barbell squat but with more back support provided by the back pad and more support for the shoulders offered by the shoulder pads. Start by engaging your abs and bending your knees slightly to provide even more support to your back, and release the safety catch. Bend your knees deeper until your thighs are parallel to the ground then push through your heels to straighten your legs without locking the knees and returning to start.
Smith Machine
The Smith Machine lets you mimic the motion of the barbell squat but decrease the impact and removes the need for a spotter. The barbell is adjustable but fixed in rails that only move up and down. Simply engage the abs and grasp the barbell, pulling the weight down, pausing at the bottom at the movement before slowly returning to start.
Leg Press
The leg press is another exercise machine that mimics the barbell squat, but in reverse. It too works the glutes and the quads just like the barbell squat but rather than pulling the weight down, you stand on the platform and push the weight up. Additional upper body and lumbar support is available on all kinds of leg presses, but some provide you with the option of sitting up while others have you sitting at an incline. Simply stand on the platform and extend your legs slowly without locking out your knees at the top of the movement. Bend your knees and return to the start position.
Caution
Before performing any of these exercises, seek a consultation with a personal trainer. He will assess your fitness level and determine which exercise is appropriate for you. In addition, a personal trainer will teach you proper form, personal safety and how to use the exercise equipment.
References
- Bodybuilding.com: Hack Squat
- "Bodybuilding Anatomy"; Nicholas Evans; October 2006
- "Strength Training Anatomy"; Frederic Delavier; September 2001
- American Council on Exercise: Seated Leg Press
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2007
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