V-Squat: You might be missing out if you don't use it.
The "V-Squat machine" found in gyms.
I think many people use it to train the front of their thighs (quadriceps), but did you know that depending on how you use it, you can also target your glutes and hamstrings?
At first, I also thought of it as just a "machine for the front of the thighs," but when I was looking for V-Squat tutorials on YouTube, I was shocked by a video I happened to find.
It was so fresh that I thought, "Wait, you can use it like this!?" and it also covered how you can
effectively target your glutes and hamstrings just by adjusting your form. I've summarized the training method from that video, which I plan to start practicing myself 💪
🎥 Here is the video I referenced
👉 [Leg Training] Can you do 3 exercises with just a V-Squat machine? | Hamstrings, Quads, Gluteus Maximus
💪 Application 1: Reverse Squats
Stand in the opposite direction of the usual way, facing the side with the pads, and perform squats.
Points:
Place your feet in front of the plate (closer to the pads)
Keep some distance so your face doesn't get too close to the pad
Keep your upper body stable without rounding your back or lower back
When you perform it with this form, your center of gravity naturally shifts backward, and it effectively targets your glutes (gluteus maximus) and hamstrings.
✅ A shallower range of motion than a normal V-Squat is fine. Prioritize the focus on feeling it without breaking your form.
🍑 Application 2: Stiff-legged deadlift style
From the same reverse-facing position, instead of a squat, perform a movement where you tilt your body while pushing your hips backward. Keep your knees slightly bent and imagine leaning your upper body forward.
This is close to the movement of a "stiff-legged deadlift (Romanian deadlift)," and
you can intensively train your hamstrings.
💡 This is a method practiced by female trainees overseas, and it's becoming a hot topic for its effectiveness in creating beautiful leg lines.
🦵 Summary: You can train your entire legs with just one V-squat machine!
The V-squat machine allows you to target so many different areas just by changing how you use it👇
How to use | Areas targeted | Standard | Quadriceps (front of thighs) | Reverse squat | Gluteus maximus/hamstrings | Deadlift movement | Hamstring focus
It is a versatile machine that can stimulate your entire legs. It is perfect for those looking to break out of a leg training rut or aiming to lift their glutes.
✍️ Finally (Author's Note)
I personally plan to incorporate these "reverse V-squats" and "stiff-legged movements" into my next leg workout.
If you have this machine at your gym, please give it a try.
I think you'll find that the new stimulation in the back of your legs makes training fun again🔥
🎥 Click here for reference videos
[Announcement]
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Please take a look if you'd like🏋️♀️