Have you been experiencing lower back and knee pains when working your legs? The v squat is here for you. This exercise is recommended for people who have issues with either their knees or lower back during leg days.
Additionally, this exercise is recommended if you are a beginner in squats. It is a great strength builder in the legs during this stage.
The v squat will see you using a machine called a v squat machine which is also preferred for high-intensity leg workouts.
THE V SQUAT MACHINE KEY ATTRIBUTES
Before we delve into the exercise, the following pointers will help you understand the v squat machine much better.
This machine has the ability to work different muscles of the leg, depending on the positioning of the legs.
The machine’s range of motion is similar to that of natural squats which will help you to achieve a very deep travel for both your glutes and full leg development.
Its thick and comfortable shoulder pad will ensure you are comfortable while on set.
The dual grips that are fitted in it will serve you in both front and back squats.
Its large foot platform will help you to adjust into different feet position for different squats.
V SQUAT MACHINE BENEFITS
Why the v squat machine? The following are its benefits.
This machine is a complete lower body workout, which will effectively hit your glutes, hamstrings and quads.
It is the perfect pick for those looking for a complete lower body strength training.
It is versatile in that it can accommodate different squat variations.
The movements involved with this machine mimics day-to-day life movements such as walking, running and climbing. Constant use of this machine will therefore improve these movements.
This article will teach you everything you need to know about this exercise, including the proper way to perform it, its benefits, alternatives and common mistakes to stay clear of during training.
HOW TO DO V SQUAT PROPERLY
Below is a simplified step-by-step guide on how to perform this exercise.
- Start by moving on to the machine. Position your feet at approximately shoulder-width apart and put a small bend at your knees.
- Place your shoulders under the machine’s pads and use your hands to grab the handles which are located at shoulder height. This is your starting position.
- Breathe out and stand up with the weight and proceed to pull out the handle used to hold the weight into position.
- Inhale and move back your hips and bend your knees. Keep going down until a point when the crease of your hip is in line with your knees.
- Drive your feet into the platform to help with raising your body back into the initial starting position. This is one rep. Repeat for the desired number of reps.
V SQUAT TIPS TO CONSIDER
Aim to keep your back set flush against the padding behind you while looking directly in front of you to place your neck in the right position.
Before beginning the lifting/ rising movement with the machine’s weight on your shoulders, ensure you are in a comfortable stance first.
Aim to have your knees in the same position as your feet and ensure your heels do not lift off the foot platform.
Your breathing pattern matters in this exercise. Exhaling should take place when you are pressing the machine up while inhaling should take place when you are lowering yourself down.
COMMON V SQUAT MISTAKES TO AVOID
Watch out for the following common mistakes to reap the full benefits of this exercise.
YOUR FOOT PLACEMENT
Avoid having your feet too high on the foot plate and they should be at shoulder width apart
You might be tempted to have them higher and wider than the shoulder width in order to work the quads harder.
However, you are advised to let them remain in the above-mentioned position for efficiency.
LIFTING WITH MOTION AND EGO LIFTING
Avoid fast lifting while performing this exercise as this will engage other muscles and in turn divert the focus from the target muscles.
Additionally, ego lifting will see you put unnecessary stress on your shoulders, which will lead to shoulder injuries eventually.
V SQUAT MUSCLES WORKED
The following are the muscles targeted by this exercise.
Commonly known as quads, this muscle is located at the front of the thighs and serve to extend the knees and flex the hips.
In this case, knee extension will take place when you straighten your lower leg while hip flexion takes place when you reduce the angle between your thigh and stomach.
Also known as the gluteal muscles and commonly as the butt, contains three parts which are all worked with this exercise.
Their main function is to extend the hips during this exercise.
These are located in the inside of the thighs and work to mainly move the thigh inwards.
These muscles are easily visible below the knees at the back of the leg.
They are isometrically recruited in order to keep the legs stable when performing both the rising and lowering movements of this exercise.
These muscles are located at the back of the thigh and serve to flex the knee and extend the hip during this routine.
As their name suggests, the small muscles serve to flex the hips, which occurs when you move your thigh towards your body in this exercise.
V SQUAT BENEFITS
The main purpose of this exercise which is also its main benefit is that it is able to mimic the squat while placing less stress on the legs.
The exercise also has reduced injury risks as the machine will prevent mistakes such as rounding the lower back.
Compared to the leg press machine, this machine will allow for full range of motion movements.
V SQUAT ALTERNATIVES
This alternative is also beginner friendly but only if you use the appropriate amount of weight. It uses the barbel as its main weight.
This alternative is among the most effective for lower body strength training but also hits your upper body and the core.
The v squat can also be a great after workout exercise, when you are done with your squatting routine, to completely exhaust your legs.