Lying Machine Squat

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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	machine
Difficulty	intermediate
Type	compound

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell

Easier than the Lying Machine Squat

Same movement pattern, lower entry difficulty — work up from here.

Barbell Squat beginner · Barbell Barbell Walking Lunge beginner · Barbell Bodyweight Walking Lunge beginner · Bodyweight

Harder than the Lying Machine Squat

Reverse Band Power Squat expert · Barbell Power Jerk expert · Barbell Overhead Squat expert · Barbell

Superset the Lying Machine Squat with

Opposing hamstrings work — alternate sets without extra rest.

Smith Machine Hang Power Clean hamstrings Reverse Hyperextension hamstrings Smith Machine Stiff-Legged Deadlift hamstrings Lying Leg Curls hamstrings

Common questions

What muscles does the Lying Machine Squat work?

The Lying Machine Squat primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Barbell Full Squat, Barbell Lunge, and Barbell Squat train the same muscle, across 9 equipment types.

What equipment do you need for the Lying Machine Squat?

A Machine. Without a machine, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Lying Machine Squat suitable for beginners?

It is rated intermediate. Start with Barbell Squat, Barbell Walking Lunge, and Bodyweight Walking Lunge and work up.

Where should the Lying Machine Squat go in a workout?

Early — the Lying Machine Squat is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Smith Machine Hang Power Clean and Reverse Hyperextension later.

Similar exercises

Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell