Home Exercises Machine Squats

Machine Squats

Exercise Tips

  • Do not lock your legs straight

Machine Squats

This exercise targets your quadriceps and provides a moderate cardio benefit. It also works your hamstrings.

Muscle Group

Quadriceps (Quads), Hamstrings


1 Day a Week to
3 Days a Week


Leg Machine

Cardiovascular Benefit


Muscle Group: Quadriceps (Quads), Hamstrings

Equipment: Leg Machine

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Legs

Starting Position: Position yourself in the leg machine, back flat on the rest and feet flat on the center of the platform, shoulder width apart. Your body should be about in the center of the machine to start with, knees bent and thighs almost perpendicular to the floor. Hold the handles with an overhand grip.

  1. 1 Quickly extend your legs out until they are almost fully extended, keeping a slight bend in your knees.
  2. 2 Slowly return back to the starting squat position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.