Lying Machine Squat
Lying Machine Squat is a resistance exercise - strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Adductor magnus, Soleus
- Exercise type
- Resistance exercise - strength
Exercise technique
- Machine height
Set the sled entry position so you can settle with bent knees.
- Lie down
Place your head and back on the support.
- Shoulder pads
Position both shoulders evenly under the pads.
- Feet
Establish full-foot support at shoulder width on the platform.
- Raise
Extend knees and hips to push the machine body.
- Lower
Bend your knees and descend without leaving the support.
- Lock
Engage the safety on the final ascent.
Key technique points
- Adjust starting depth to the machine.
- Keep hips against the backrest.
- Do not finish by pushing your thighs with your hands.
- Do not force the knees into hard lockout.
- Do not load only the forefoot.
- Follow the sled path under control.
Common mistakes
Forcing depth
The pelvis may leave the pad.
Hands on thighs
The arms assist leg drive.
Shoulder leaving the pad
Machine support becomes asymmetric.
Shifting to the toes
Foot stability decreases.
Hard top stop
Knee extension ends in an abrupt lockout.
Forgetting the safety
The machine body remains unsecured when exiting.
Frequently asked questions
Lying Machine Squat: why is “Forcing depth” a mistake?
The pelvis may leave the pad.
Lying Machine Squat: why is “Hands on thighs” a mistake?
The arms assist leg drive.
Lying Machine Squat: why is “Shoulder leaving the pad” a mistake?
Machine support becomes asymmetric.
Lying Machine Squat: why is “Shifting to the toes” a mistake?
Foot stability decreases.
Lying Machine Squat: why is “Hard top stop” a mistake?
Knee extension ends in an abrupt lockout.
Lying Machine Squat: why is “Forgetting the safety” a mistake?
The machine body remains unsecured when exiting.
What should I focus on when doing Lying Machine Squat?
Adjust starting depth to the machine. Keep hips against the backrest. Do not finish by pushing your thighs with your hands. Do not force the knees into hard lockout. Do not load only the forefoot. Follow the sled path under control.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.