Different Squat Machine Types and How to Use Them
Performing back squats at the gym with a barbell.
When it comes to having a balanced weight lifting routine, incorporating lower-body exercises is a must. Squats are a popular leg exercise for strengthening the gluteus muscles, hamstrings, quadriceps, and calves, which can protect your joints, such as your knees and hips, as a result. In addition, squats help you burn more calories, strengthen your bones, and improve flexibility. What’s great about squats is that there are so many ways to perform them. Whether you prefer using a barbell or assisted machine, here are four squat machine types and how to use them.
This article was approved by Devin Rios, Certified Personal Trainer (CPT).
How to Properly Perform A Squat
Although there are different types of squat machines in the gym, the foundation of the squat remains the same. When it comes to squatting, you should have a wide stance where your feet are shoulder-width apart with your toes pointed straight or slightly outward (depending on your anatomy). Sit back as if you’re sitting in a chair. Throughout the movement, you should be looking forward with your chest up. Then, push through your heels and come back into a standing position, and repeat the movement.
1. Squat Rack
Why You Should Use This Squat Machine Type
The squat rack is easily my favorite type of squat machine to use in the gym because it engages all of the major muscles in your legs and the core. If you feel intimidated from the idea of walking into a busy weight room and approaching the squat rack that’s front and center, you aren’t alone—I used to feel the same way. Hopefully, you’ll have more confidence to do so once you understand how to use it.
How to Perform Squats With This Machine
A proper squat rack should include safety bars, which you should adjust to the appropriate height for you. Do a squat in front of the rack, get as low as you can, and place the safety bars in alignment with the depth of your squat so you can easily drop the barbell if you’re unable to get back up. Next, adjust the bar holders just under your shoulder height so you can easily rack and unrack the bar. After loading the plates, use bar collars or clamps to keep the weights from sliding off.
When getting ready to squat, your hands should grab the bar firmly and evenly apart. According to Rios, the bar should be placed either on your traps, towards the center of your back, or as a front-loaded squat. If placing the bar on your traps causes pain, you can use a pad. Once you feel like you’re in a comfortable position, you can lift the bar, step back into the proper stance, and squat.
2. Belt squat
Why You Should Use This Squat Machine Type
Belt squats are a great exercise for those who want to keep the weight off their shoulders and lower back. The weight is loaded much lower to keep all of the tension on the lower body. Once set up, belt squats are pretty easy to perform.
How to Perform Squats With This Machine
Start with a weight you’re comfortable with and attach the belt to the cable based on your height. If you can’t get a good range of motion and the weights are hitting the ground, then attach the cable higher. Stand on the platform with your feet shoulder-width apart. Lower your body before slowly driving back up through your heels. When coming back up, push your hips forward to engage your gluteus muscles. Throughout the movement, maintain an upright posture and a slight bend in your knees.
3. Hack squat
Why You Should Use This Squat Machine Type
The hack squat machine is great for beginners because it supports the weight while allowing you to depend on your legs throughout the movement. This is especially a good exercise for those looking to build their quadriceps.
How to Perform Squats With This Machine
To properly set up a hack squat, stand on the platform with your feet shoulder-width apart on the top half of the platform. Extend your legs to lift the handles, hold onto the bars with your hands, bend your knees, and get as low as you can. Then, simply press through your feet to come back up. Throughout the moment, keep your shoulders and hips pressed on the back rest.
4. Smith machine
Why You Should Use This Squat Machine Type
The smith machine is great to use when you don’t have a spotter because you can simply rack the weight if you get stuck. Since your feet are placed more forward than when in a back squat, the smith machine does a good job at isolating the gluteus muscles and quadriceps. One big downside to the smith machine is that it doesn’t work your stabilizer muscles, but if you want to squat heavier without a spotter, then it’s worth giving a try. Placing your feet closer together will put more emphasis on your quads. Or, you can set up in a sumo stance to target your inner thigh muscles.
How to Perform Squats With This Machine
To set up a smith machine for your specific body type, level the machine with your shoulders. Just like for barbell squats, the bar should sit comfortably on either your traps, the center of your back, or as a front-loaded squat. Place your hands shoulder-width apart on the bar, step your feet out in front of your knees, and rotate your wrists back to lift the bar off the bar holders. Rios says that your legs should be in line with the angle of the smith machine so you can hinge properly, since most of them are built with a slight angle backwards. While bending at your knees into a squat position, push your hips back and keep your chest, shoulders, and head up. When standing back up into a standing position, your knees should stay soft. Keep your core engaged throughout the movement.
Not every gym will have all of these squat machine types available, but most will have at least one available for use. With so many different types of squat machines to choose from, you may not know where to begin. You should start by performing bodyweight squats to nail your form. Once you feel comfortable with those, then you can work your way up to machines and more weight. It’s also never a bad idea to hire a personal trainer to support your weight lifting goals.
