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Lying Machine Squat

A intermediate strength exercise for the quads, done with a machine.

Lying Machine Squat: starting positionLying Machine Squat: finishing position
Main muscles
Quads
Also works
Calves, Glutes and Hamstrings
Equipment
Machine
Level
Intermediate
Type
Compound
Movement
Push

How to do the Lying Machine Squat

  1. Adjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel.
  2. Once you select the weight, position yourself inside the machine face up with the knees bent and thighs slightly below parallel to the platform. Make sure that the knees do not go past the toes. The angle created between the hamstrings and the calves should be one that is slightly less than 90 degrees (since your starting position requires you to start slightly below parallel). Your back and your head should be resting on the machine while your shoulders are pressed under the shoulder pads.
  3. Place your hands by the handles and position your feet slightly pointing out at a shoulder width position. This will be your starting position.
  4. While pressing with the balls of the feet as you breathe out, make your whole body erect as you squeeze the quads. Hold the contracted position for a second. Tip: Since you are starting below parallel, you can opt to use your hands to help you up by pressing on your thighs only on the first repetition.
  5. Slowly squat down as you inhale but instead of going all the way down to the starting position, just stop once your thighs are parallel to the platform. The angle between your hamstrings and calves should be a 90-degree angle.
  6. Repeat for the recommended amount of repetitions.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Lying Machine Squat

Questions

What muscles does the Lying Machine Squat work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Lying Machine Squat good for beginners?

It's rated intermediate. Beginners can build up to it with Chair Squat first.

What can I do instead of the Lying Machine Squat?

Good alternatives that train the quads: Lunge Sprint, Narrow Stance Hack Squats, Narrow Stance Leg Press or Smith Machine Leg Press.

How many sets and reps of the Lying Machine Squat should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).