Machine squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Machine squat )

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Name of exercise  Resist knee squats w/mach
Other names of exercise Machine squat
Description of exercise Machine squat exercise is a strength training exercise that targets the muscles in the lower body, specifically the quadriceps, hamstrings, and glutes. It involves using a machine with a weighted bar or platform to perform a squatting motion. The machine provides support and stability, making it a great option for beginners or those with joint issues. To perform the exercise, one must place their feet shoulder-width apart on the platform, lower down into a squat position by bending the knees and pushing the hips back, then return to a standing position by pushing through the heels. This exercise can help improve leg strength, balance, and overall lower body muscle development.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on squat machine with feet on base plate, shoulder distance apart.
  • Position pads on shoulders.
  • Slowly bend knees.
  • Straighten knees slowly.
  • Continue.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased lower body strength
  • Improved balance and stability
  • Targeted muscle development
  • Reduced risk of injury
  • Versatility for different fitness levels
  • Can be used for rehabilitation
  • Time-efficient workout
  • Can be easily adjusted for proper form
  • Engages multiple muscle groups
  • Can be used for progressive overload training

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The machine squat exercise should be avoided if you have any pre-existing knee, hip, or back injuries. This exercise puts a lot of strain on these areas and can worsen any existing conditions. Additionally, if you have poor form or technique, it can also lead to injury. It is important to have proper form and technique when performing this exercise to avoid any strain on your joints and muscles. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and potentially harm the baby. If you are experiencing any pain or discomfort during this exercise, it is best to stop and consult a medical professional.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up with partial squats (knees bending to about 45 degrees) before doing deep squats (knees at 90 degrees). Do not lock knees straight on the straightening phase.

    • Helpful in Diseases

  • Obesity
  • Diabetes
  • Cardiovascular disease
  • Osteoporosis
  • Arthritis
  • Lower back pain
  • Knee pain
  • Hip pain
  • Balance and coordination issues
  • Muscle imbalances

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    Frequently asked questions

     

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