7 Types of Squat Machines & How to Use Them

The Benefits of Exploring Different Types of Squat Machines

There are several types of squat machines at the gym, and each one targets your lower body muscles in a unique way. From the hack squat machine to the belt squat and even the sissy squat machine, these tools are designed to improve your squat form, reduce injury risk, and help you lift heavier loads with proper support.

Whether you're training at a squat rack or using guided machines, squat variations allow you to focus on building strength, correcting muscle imbalances, and customizing your workout routine for your fitness level. In this guide, we’ll break down the most effective squat machine types, explain how they work, and show you how to use each one with good form.

If you're aiming to grow muscle mass, enhance lower body workouts, or just want a safer alternative to free-weight squats, using the right squat machine can definitely help you get there. With that, let’s get started! 

What Muscles Do Squat Machines Work?

Squat machines primarily target your lower body muscles, including the quads, glutes, hamstrings, and calves. Depending on the type of squat machine, some also engage the core, hip flexors, and even parts of the upper back for stability. When we talk about our favorite squat machines, we’ll also share about the muscles they target. 

Additionally, different machines offer unique angles and ranges of motion, leading to variations in muscle activation. Foot placement plays a big role, too. Placing your feet higher on the platform turns the load to the glutes and hamstrings, while a shoulder-width stance with lower placement emphasizes the quads. This makes adjusting foot position a smart way to train different muscle groups and address muscle imbalances.

Up next, let’s look at 7 different squat machines and what they can offer. 

7 Types of Squat Machines You Should Try

1. Hack Squat Machine

Exercise: Hack Squat
Muscles Worked: Quads, glutes, hamstrings

Why It’s Effective: The hack squat machine is one of the most effective ways to build lower body strength while maintaining back support. It locks your movement into a controlled path, allowing you to safely train with heavier loads and focus on squat form. 

How to Use It Properly:

• Position your feet shoulder-width apart on the platform with toes slightly angled out.

• Rest your shoulders against the shoulder pads and keep your back flat on the backrest.

• Disengage the safety handles and slowly lower yourself by bending your knees and hips.

• Descend until your thighs are at least parallel to the platform, maintaining an upright position.

• Push through your heels to return to the starting position without locking out your knees.

We recommend you try this exercise using the BodyKore Elite Series Hack Squat CF2175, a high-quality machine designed for serious lifters. Its smooth movement, solid frame, and ergonomic design make it a valuable addition to any home gym or weight room.

2. Belt Squat Machine

Exercise: Belt Squat

Muscles Worked: Quads, glutes, core

Why It’s Effective: A belt squat machine is effective for building lower body strength without putting pressure on the spine or upper body. By loading the weight through your hips, you can maintain an upright posture and target the quads, glutes, and core without stressing your lower back. 

How to Use It Properly:

• Position your feet shoulder-width apart on the platform with toes slightly angled out.

• Rest your shoulders against the shoulder pads and keep your back flat on the backrest.

• Disengage the safety handles and slowly lower yourself by bending your knees and hips.

• Descend until your thighs are at least parallel to the platform, maintaining an upright position.

• Push through your heels to return to the starting position without locking out your knees.

The Muscle D Excel Belt Squat EXP-5087 is a high-quality machine designed for serious lifters. Its smooth movement, solid frame, and ergonomic design make it a valuable addition to any home gym or weight room.

3. Sissy Squat Machine

Exercise: Sissy Squat
Muscles Worked: Quads, hip flexors, core

Why It’s Effective: The sissy squat machine helps you perform a focused squat variation that isolates the quads more than most lower body exercises. It’s ideal for building knee stability, reinforcing proper squat form, and developing strength without needing heavy loads. 

How to Use It Properly:

• Place your feet shoulder-width apart under the foot rollers and lock your calves against the padded support.

• Keep your upper body upright, hands on hips or extended in front for balance.

• Lean back from the knees while keeping your core tight and spine neutral.

• Lower until you feel a deep stretch in your quads, then press back up to the starting position.

• Keep your movement slow and controlled to maintain stability and prevent injury.

For lifters looking for a space-saving, budget-friendly option, the Body-Solid Sissy Squat GSS50 is a standout choice. It’s compact, easy to use, and offers a challenging quad workout in a small footprint.

4. Pendulum Squat Machine

Exercise: Pendulum Squat
Muscles Worked: Quads, glutes, hamstrings

Why It’s Effective: The pendulum squat offers a unique arc-like movement that emphasizes the quads and glutes while reducing strain on the knees and lower back. Its swinging motion allows for a full range of motion and consistent muscle activation throughout the lift.

How to Use It Properly:

• Step into the machine, placing your shoulders against the pads and feet shoulder-width apart on the platform.

• Tighten your core and your spine neutral while you release the safety handles.

• Lower yourself in a smooth arc until your thighs are below parallel.

• Push through your heels to return to the starting position, maintaining control throughout.

• Adjust foot placement as needed to shift emphasis between different muscle groups.

We recommend the Muscle D Excel Pendulum Squat, which delivers a smooth and stable feel through every rep.

5. V-Squat Machine

Exercise: V-Squat
Muscles Worked: Quads, glutes, hamstrings

Why It’s Effective: The V-squat mimics the natural path of a free-weight back squat while providing extra support and control. Its design encourages an upright posture, which reduces pressure on the lower back and helps improve squat form—especially beneficial for lifters working on depth and alignment. 

How to Use It Properly:

• Step onto the platform and position your shoulders under the pads with feet shoulder-width apart.

• Lift your chest and keep your core tight while you lower yourself into the squat.

• Descend until your thighs are parallel or deeper, depending on mobility.

• Push through your heels to return to standing, avoiding knee lockout at the top.

• Adjust foot positioning to emphasize specific lower body muscles as needed.

If you’re looking for a machine that offers a natural squat movement with strong back support, the York Barbell STS Power Front Squat is a solid pick. It’s durable, smooth, and ideal for both beginners and seasoned lifters working toward overall strength.

6. Leverage Squat Machine

Exercise: Leverage Squat
Muscles Worked: Quads, glutes, hamstrings

Why It’s Effective: The leverage squat offers a safe and stable way to train with heavier loads while keeping stress off the spine and joints. It supports proper alignment and promotes good form, making it easier to focus on muscle development across the lower body. The fixed path also helps reduce the risk of injury, especially when fatigue sets in.

How to Use It Properly:

• Step into the machine, positioning your shoulders under the pads and feet slightly forward on the platform.

• Straighten your torso and engage your core as you lower yourself into the squat.

• Go deep enough to challenge the quads and glutes, then press back up through your heels.

• Avoid locking out the knees and maintain a controlled tempo throughout the movement.

For lifters who want added stability and power, the Body-Solid Leverage Squat Calf Machine GSCL360 delivers. It’s ideal for progressive overload and makes a strong addition to any strength training setup.

7. Leg Press Hack Squat Combo

Exercise: Leg Press / Hack Squat
Muscles Worked: Quads, glutes, hamstrings

Why It’s Effective: The leg press/hack squat machine gives you two powerful squat variations in one: a machine hack squat and a leg press machine. It’s a versatile tool for targeting lower body muscles from different angles, making it ideal for building muscle mass and adjusting your routine based on your fitness goals. Great for those with limited space who still want variety in their leg day training.

How to Use It for Hack Squat:

• Set the machine to hack squat mode and step onto the platform.

• Position your shoulders under the pads, feet shoulder-width apart near the bottom of the platform.
  Keep your back flat and chest up as you unlock the safety handles.

• Lower into a deep squat, aligning your knees with your toes.

• Push through your heels to return to the top, avoiding knee lockout.

How to Use It for Leg Press:

• Adjust the machine to leg press mode and sit back into the seat.

• Place your feet shoulder-width apart on the platform, keeping knees aligned.
  Grip the handles for support and unlock the sled.

• Bend your knees while you lower the weight toward your chesl.

• Press the sled back up through your heels until your legs are nearly straight.

If this is the squat machine you need, check out the Body-Solid Leg Press & Hack Squat GLPH1100, a durable, high-quality machine that makes switching between movements easy. It’s a smart investment for fitness enthusiasts looking to level up their leg day without sacrificing space or versatility.

How to Integrate Squat Machines into Your Leg Routine

Now that we’ve shared what our top squat machines can do for you, let’s go ahead and try to incorporate them into your routine. Here’s how to structure your training around these machines, based on your fitness level: 

Beginner Routine

Start with movements that offer maximum stability and support. A leg press machine or belt squat machine is perfect for learning proper mechanics without overloading your spine. Stick with light weights, focus on controlled reps, and aim for 2–3 sets of 10–12 reps to build a foundation of lower body strength.

Intermediate Routine

Once you’ve nailed the basics, add machines like the hack squat or V-squat to increase intensity and range. Incorporate moderate weight loads with 3–4 sets of 8–10 reps. Start experimenting with foot placement to shift emphasis between your quads, glutes, and hamstrings, and improve muscle activation across different muscle groups.

Advanced Routine

Ready to take your leg day to the next level? Use machines like the pendulum squat, leverage squat, or leg press/hack squat combo for progressive overload. Play with varied foot positions, heavier loads, and upright posture to challenge yourself while maintaining squat form. This is where machines shine—allowing you to safely push through limits without sacrificing technique.

No matter your fitness level, combining these types of squat machines with your free-weight squats or squat rack exercises can give you a comprehensive lower-body workout that’s tailored to your needs.

FAQs About Squat Machines

Which squat machine is best for beginners?

The leg press machine or belt squat machine are ideal—they support proper form and reduce the risk of injury for beginners.

Are squat machines good for people with knee pain?

Yes, machines like the pendulum squat or belt squat offer guided motion and minimize joint strain with better knee alignment.

Is the Smith machine squat effective?

The Smith machine squat can be effective for building lower body strength, especially due to the Smith machine helping you maintain stability and upright posture.

Do squat machines provide the same benefits as barbell squats?

They target the same muscle groups, but barbell squats activate more stabilizers. Machines offer more control and are safer for heavy loads.

Should I use squat machines if I have lower back issues?

Yes; try the belt squat machine or leg press. They load your lower body without compressing the spine, making them ideal for back pain.

Types of Squat Machines: Conclusion

From the hack squat to the belt squat, and even the leg press/hack squat combo, each type of squat machine offers a unique way to train your lower body muscles with more stability, safety, and precision. Whether you're aiming to grow muscle mass, improve squat form, or reduce strain on your lower back, there’s a machine designed to match your needs.

Don’t be afraid to mix things up. Trying different machines can help you overcome plateaus, correct muscle imbalances, and build a more well-rounded leg day routine. As your strength and experience grow, so should the variety in your training.

Ready to upgrade your leg workouts? Explore our full collection of squat machines at Strength Warehouse USA and find the perfect fit for your home or commercial gym.