At a glance
- Main muscle
- Quads
- Also works
- Glutes
- Equipment
- Machine
- Rep range in Mitta
- 6 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 5 kg
How to do it
- Shoulders under the pads, feet in the middle of the platform.
- Go as deep as your back stays against the pad.
- Knees may travel far forward.
Pick a weight you can lift for 6 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Close relative of the hack squat: fixed path, deep and safe close to failure. The arc differs per machine, so A rather than S.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Hack Squat · Machine · rating S
- Pendulum Squat · Machine · rating A
- Leg Press · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the V-squat.
Let Mitta set the weight.
Mitta plans the V-squat with a weight and rep target for every set, worked out from your last sessions.
Questions about the
V-squat
What muscles does the V-squat work?
The V-squat mainly trains your quads. Your glutes help.
How many reps of the V-squat should I do?
Mitta plans the V-squat at 6 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the V-squat?
Good alternatives that train the same muscle are the hack squat, pendulum squat and leg press.
Is the V-squat good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the V-squat have rating A?
Close relative of the hack squat: fixed path, deep and safe close to failure. The arc differs per machine, so A rather than S.