Lying Machine Squat
How to do the Lying Machine Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Machine
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.
Log it, see it on your body.
Every Lying Machine Squat set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
Lying Machine Squat: common questions
What muscles does the Lying Machine Squat work?
The Lying Machine Squat primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the Lying Machine Squat suitable for beginners?
The Lying Machine Squat is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Lying Machine Squat?
To do the Lying Machine Squat you'll need a weight machine.
Is the Lying Machine Squat a compound or isolation exercise?
The Lying Machine Squat is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Lying Machine Squat with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Lying Machine Squat sets, free.
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