Lying Machine Squat

How to Do 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.

Alternatives to Lying Machine Squat

10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.

1. 1

   Smith Machine Pistol Squat

   An intermediate compound strength exercise that works the quads, using a machine.

   intermediate Machines
2. 2

   Barbell Full Squat

   An intermediate compound strength exercise that works the quads, using a barbell.

   intermediate Barbell
3. 3

   Dumbbell Squat To A Bench

   An intermediate compound strength exercise that works the quads, using dumbbells.

   intermediate Dumbbells
4. 4

   Freehand Jump Squat

   An intermediate compound strength exercise that works the quads, needing no equipment.

   intermediate No Equipment
5. 5

   Smith Machine Squat

   A beginner compound strength exercise that works the quads, using a machine.

   beginner Machines
6. 6

   Squat with Plate Movers

   An intermediate compound strength exercise that works the quads, using a barbell.

   intermediate Barbell
7. 7

   Suspended Split Squat

   An intermediate compound strength exercise that works the quads.

   intermediate Not specified
8. 8

   Weighted Jump Squat

   An intermediate compound strength exercise that works the quads, using a barbell.

   intermediate Barbell
9. 9

   Weighted Squat

   An intermediate compound strength exercise that works the quads.

   intermediate Not specified
10. 10

    Wide Stance Barbell Squat

    An intermediate compound strength exercise that works the quads, using a barbell.

    intermediate Barbell