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Machine Squat (Plate Loaded)

QuadsGlutes AdductorsHamstringsAbs Compound Hack squat machine
Demo (loops)

How to do it

Starting position

  1. Load the same weight on both sides.
  2. Adjust the shoulder pad height to your body and step underneath.
  3. Place your feet shoulder-width apart and turn your toes slightly outward.
  4. Disengage the safety hooks and take the weight.

Movement

  1. Inhale, brace your core, and bend your knees to lower down.
  2. Lower until your thighs are parallel to the floor.
  3. Push through your whole foot to come back up.
  4. At the top, do not fully lock out your knees; leave a slight bend.

Breathing

Inhale as you lower, exhale as you come up.

Cautions

  • If your knees cave in, push them out toward your toes as you come up.
  • Don't go down to a depth where your lower back rounds.
  • When you finish a set, always re-engage the safety catch.

Exercise info

Primary musclesQuadsGlutes
Secondary musclesAdductors · Hamstrings · Abs
EquipmentHack squat machine
Movement patternSquat
Rep range8–12 reps
7 similar exercises

Representative exercise: Machine Squat (Plate Loaded)

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.

With the hack squat machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Machine Elevated SquatHarderMachine Linear Hack SquatHarderGoblet SquatSimilar exerciseLeg PressSimilar exerciseBodyweight SquatSimilar exerciseBarbell Back SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.