Lying Machine Squat

An intermediate strength exercise for the quads, calves, glutes and hamstrings, done with a gym machine.

Movement guide

Lying Machine Squat

Demand · source-assignedMedium (unreviewed)

Equipment requiredStrength machine

Muscle focusQuads · Calves · Glutes · Hamstrings

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Bodyweight squat demonstrated on the 3D figure

3D demoBodyweight squatBeginner · No equipment

Similar move, beginner grade.

This move

Lying Machine SquatIntermediate · Strength machine

Intermediate grade (source-assigned).

Harder option

Back squat with bands demonstrated on the 3D figure

3D demoBack squat with bandsAdvanced · A barbell + A band

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.
Place your hands by the handles and position your feet slightly pointing out at a shoulder width position. This will be your starting position.
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.
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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Calves, Glutes, Hamstrings.

Equipment

Strength machine

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Back squat with chains demonstrated on the 3D figure

3D demoBack squat with chainsAdvanced · A barbell + Other / check instructions

Barbell box squat demonstrated on the 3D figure

3D demoBarbell box squatIntermediate · A barbell

Barbell Bulgarian split squat demonstrated on the 3D figure

3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or box

Barbell hack squat demonstrated on the 3D figure

3D demoBarbell hack squatIntermediate · A barbell

Barbell side split squat demonstrated on the 3D figure

3D demoBarbell side split squatIntermediate · A barbell

Double kettlebell front squat demonstrated on the 3D figure

3D demoDouble kettlebell front squatIntermediate · A kettlebell

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Questions people ask

What muscles does the Lying Machine Squat work?

Mainly the quads, with help from the calves, glutes and hamstrings.

What equipment do I need for the Lying Machine Squat?

Strength machine.

Is the Lying Machine Squat good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Bodyweight squat.

What is an easier alternative to the Lying Machine Squat?

Try the Bodyweight squat. It works similar muscles at a lower grade.

How do I make the Lying Machine Squat harder?

Progress to the Back squat with bands, or add load, range or slower lowering once your form is solid.