The V Squat always comes out on top regarding the best Leg exercises that target your quadriceps, glutes, and hamstrings, aiming for well-defined and sculpted legs. This exercise is considered the advanced version of the famous Hack Squats.
However, the two workouts have too many similarities, even in the equipment used. But let me tell you, the V Squat exercise is quite different from the Hack squat.
In this article, I’ll tell you about the V Squat and how you can do it effectively with or without equipment. Also, I’ll compare the V squat to the Hack Squat exercise to know which is better. So, ensure you stay around with me till the end of this article.
The V Squat is a powerful leg exercise where you stand on a machine or use free weights, forming a V shape with your legs as you stand on a machine or use free weights. Afterward, you lower your body, bend at the knees, and rise back up.
It is an efficient and practical way to strengthen and tone your quadriceps, glutes, and hamstrings. The V squat is famous because it puts less pressure on your knees and helps you train your legs without injury. It’s the best leg exercise, even for those who have weak knees or who’ve had any knee injuries before.
A V Squat simultaneously works on multiple muscles, such as the quadriceps, glutes, and hamstrings. Furthermore, they engage their calves, lower back, and core when they move. This exercise helps improve lower body strength, endurance, bone density, and weight management.
It can also contribute to the development of functional movement patterns and the improvement of bone density.
Now, it’s time to discuss the V-Squat exercise’s benefits and drawbacks.
V Squat Benefits:
- The Moment Is Natural: Because your hips and knees track more outward, the squat may feel more natural and easier on your joints.
- Best For lower body: The exercise focuses on your quads and recruits the rest of your lower body muscles to maximize overall leg strength.
- A Good Variation: You get unmotivated and bored When you keep doing the same exercise every day. Then you can start doing V squat as just a variation of the exercise to make exercises fun.
- Targeted Leg Workout: By doing V squats, you get a complete Leg workout that targets Gluetes, quadriceps and hamstrings altogether.
- Efficiency: The best thing about V squats is that they target multiple of your muscles at a time. It means you don’t need to focus on each muscle separately. Thus, with this exercise, you make your legs stronger and faster.
- Versatility: V squat is a quite versatile exercise in which you can choose how difficult or easy it will be for you, whether you’re doing it with a V squat machine or just with free weights.
- Sports Performance: If you’re a sports person like a baseball, football or cricket player, V Squat is the best exercise for you. Because, as you know, it targets your overall leg, which enhances your performance as a player in running, jumping and moving faster on the ground.
- Functional Fitness: Doing V squat is like doing your daily routine activity, as all of the movements in this workout are just like real-life movements.
- Lower Back Support: Even people who have issues with their back or have had any back injury can easily do V squat. Because this exercise doesn’t put so much pressure on your lower back, making these exercises the best for people with back issues.
- Rehabilitation: When recovering from knee or leg injuries, V Squats are a great, low-impact alternative to keep your lower body strong.
- Equipment Limitations: V squat isn’t quite well known and most performed, so most gyms don’t even have V squat machines. Thus, you’ll have to use free weights to do this exercise, which requires more balance and stabilization.
- Knee Strain: If you do this exercise incorrectly, you may have a knee strain. So, ensure you do it properly.
- Muscle Imbalances: If you only concentrate on V Squats, you may develop muscle imbalances over time due to neglect of other leg muscles.
- Not For Beginners: This workout is not for beginners as it’s quite hard to perform. And to do this exercise properly, I’d suggest you learn how to do it first and then give it a shot.
- Not a Complete Leg Workout: V Squat is a comprehensive leg workout targeting multiple muscles. But still, some muscles aren’t directly targeted by these exercises, such as Calves (gastrocnemius and soleus), Tibialis anterior, Hip flexors (iliopsoas), and Posterior tibialis.
- Overloading Risk: Avoid using too much weight to do this exercise as it can lead to a serious injury.
To perform V Squats, you need to have a V Squat machine. Once you have it, you can follow the below-mentioned steps carefully.
- First, step on the footplate with your feet at shoulder width. Get comfy under the shoulder pads, and adjust the machine so your knees are slightly bent.
- It’s time to load up the weight plates to suit your strength. Pick the resistance that feels challenging but doable.
- Grab those handles by the shoulder pads, get yourself balanced, and set for action.
- Take a nice, deep breath, and as you let it out, straighten those legs and let go of the safety bar.
- Push your glutes back as you lower down, bending at your knees until your hips align. And don’t forget to breathe in as you go down.
- Now, you’re in the squat position – looking good! Exhale and give it some power as you push through your heels and thrust yourself back up explosively. Keep your knees bent at the top, no need to lock them.
- Now, you can do as many V Squat reps as you want.
Here are some tips on how to perform V Squats safely.
- Machine Orientation: Consider flipping the V-Squat machine around so you can control your torso angle and focus on your knees for better quad engagement.
- Knee Flexion: When performing the V Squat, push your knees forward as much as possible. This helps activate the quads more effectively.
- Keep Breathing: To keep your body’s oxygen levels high, ensure you’re breathing throughout the exercise.
- Don’t Use Cushioned Trainers: Using Cushioned trainers for V Squatting isn’t useful as they’re only made to provide comfort for activities like walking or running. They’re not made for carrying high weights. So, they can affect your stability during V Squat. You should rather wear any lifting shoes or just go barefoot with socks. That’ll help you.
- Start with a lightweight: If you’re a beginner, start with a lightweight first. Also, try to learn the V Squat properly. And once you’re comfortable, you can then shift to more heavy weights.
- Do Warmup: To get the most out of the V Squat and perform them without any injury, ensure you do a good warmup before the exercise so that the blood flow can reach all of your muscles, preparing them for the workout.
That’s why V-squat machines are quite expensive. So, not everyone can afford them. But don’t worry, as the steps below guide you on performing this exercise without a machine.
- Put your feet shoulder-width apart with your toes pointing outward. Keep a kettlebell nearby.
- Put the light kettlebell behind your back with both hands, keeping your arms straight.
- Lift your heels off the ground with a slant board or elevated surface.
- Make a V shape with your feet by spreading your legs wider than shoulder-width apart.
- Keep your chest up and back straight, then squat down. You should lower your body until your thighs are parallel to the ground.
- Push your knees out to the sides whenever you squat down to target your quads more effectively.
- Take a moment to catch your breath at the bottom.
- Squat back up to the starting position by pressing the balls of your feet into the ground. As you climb, engage your quads and glutes.
- Do the V Squat for as many repetitions as you want.
Both of the Exercises are the best in their own way. But you’re the one who can better decide which one you should go for. If only training quads is the purpose, then the hack squat will help you do that.
However, if you want an all-around workout targeting multiple muscles in your leg, the V squat is your way to go.
Other than your personal choice, keep your health in mind. If any of these two exercises lead to any injury or fatigue, don’t do them; go for the one you can do comfortably without hurting yourself.
If you cannot do V Squat for any reason, then you can consider the below-mentioned alternative exercises.
Stiff-leg deadlifts target the same muscles as V squats, such as glutes, hamstrings, and lower back.
Also, just like the V squat, this exercise puts less pressure on your knees, which makes it completely Safe. However, since your back will handle all the weight, it’s safe not to go for too much weight.
The weighted lunge is similar to the V Squat because both exercises target the legs’ quadriceps, hamstrings, glutes, and adductors.
Although weighted lunges may differ in the range of motion, muscle emphasis, and tone, they all offer comparable benefits in lower body strength, balance, and tone.
Regarding lower body strength, stability, and functional movement, barbell squats are close to V Squats because they both target the main leg muscles. You can get a well-rounded leg workout and strength development by doing barbell squats.
The leg press shares similarities with the V squat because they both target the major leg muscles, like the quadriceps, hamstrings, and glutes. In terms of building lower body strength, leg presses are comparable.
Like the V squat, the Bulgarian split squat targets the leg muscles like the quadriceps, hamstrings, and glutes. Although the exercise involves placing one foot elevated behind you, it’s also great for strengthening, stabilizing, and building muscles in the lower body.
The last best Alternative to V Squat I have for you is the Pendulum Squat which is reminiscent of V Squats in its focus on major leg muscles, including the quadriceps, hamstrings, and glutes.
Despite the different design and range of motion, this exercise provides comparable benefits for lower body strength, stability, and muscle growth.
If you want to get the best V-squat machines, then you can consider the following ones:
- Valor Fitness BE-11 Smith Machine Squat Rack with Olympic Plate Storage Pegs
- Titan Fitness Leverage Squat Calf Raise Machine
- Titan Fitness Plate-Loaded Linear Leg Press and Hack Squat Machine
- Sunny Health & Fitness Power Zone Squat Stand Power Rack, Power Cage
Frequently Asked Questions (FAQs)
Can You Put a V Squat Machine in a Home Gym?
Squat machines are not only quite expensive but quite big as well. It takes a lot of room to fit them. So, if you have a lot of room in your home gym, you can put a V squat machine in your home Gym.
Where can I buy a V Squat Machine?
You can buy a V squat machine from Amazon or any other local fitness equipment store.
How Much Does a V Squat Machine Cost?
It depends on the V-squat machine’s brand, features, and quality and how much it costs. Generally, you can expect to pay anywhere from $1,000 to $5,000 for a V squat machine.
The V Squat is one of the best compound exercises that target the quadriceps, glutes, and hamstrings, building strength and tone in these key areas. It puts less pressure on your knees, making it the best option for those with knee injuries.
However, this exercise isn’t so beginner-friendly. So, ensure you learn how to do it properly before doing it. Start with a lightweight that you can easily carry. Eventually, you’ll be able to lift heavier weights. Just to be safe.