Lying Machine Squat
The lying machine squat is a great exercise for building leg strength. This exercise is performed on a leg machine, and requires you to adjust the height of the machine to a position that allows you to get inside with your knees bent and thighs slightly below parallel. You will then lay down on the machine face up with your back and head pressed against it. The next step is to place your hands by the handles and position your feet slightly pointing out at a shoulder width position. You will then press with the balls of your feet and make your body erect as you squeeze your quads. You will then slowly squat down as you inhale until your thighs are parallel to the platform, and repeat this movement for the recommended amount of repetitions. Variations of the exercise can include a wide or close stance.
Type:
Strength
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Machine
Benefits Of This Exercise
- The lying machine squat is an effective way to build strength in the legs.
- The exercise can be easily adjusted to fit the users body type and fitness level.
- It helps to build muscle in the quads, glutes, and hamstrings.
- The exercise is low-impact and can help to reduce the risk of injury.
- It helps to improve balance and stability.
- It can help to improve posture and core strength.
- The exercise can be performed with a wide or close stance, allowing for more variety.
Step by Step Instructions For Lying Machine Squat
- Adjust the leg machine to a height that allows you to comfortably get inside with your knees bent and thighs slightly below parallel.
- Select the desired weight on the machine and position yourself face up inside the machine with knees bent and thighs slightly below parallel to the platform. Ensure that your knees do not go past your toes. Your back, head, and shoulders should be resting on the machine.
- Place your hands on the handles and position your feet slightly pointing out at shoulder width apart.
- Press with the balls of your feet and squeeze your quads as you exhale, lifting your body up into an erect position. Hold this position for a second. You can use your hands to help you up on the first repetition by pressing on your thighs.
- Inhale and slowly squat down, stopping when your thighs are parallel to the platform. Maintain a 90-degree angle between your hamstrings and calves.
- Repeat for the recommended number of repetitions.
Caution: Keep your lower back and head pressed against the machine throughout the exercise.
Variations: You can try using a wide or close stance for different variations of the exercise.
Warm Up Tips
- 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.
- 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.
- Rest your back and head 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.
- Press with the balls of your feet and make your body erect as you squeeze your quads.
- Hold the contracted position for a second.
- Slowly squat down until your thighs are parallel to the platform.
- Repeat for the recommended amount of repetitions.
Caution: Keep your lower back and head pressed against the machine at all times.
Variations: You can use a wide or close stance as well.
Lying Machine Squat Safety Tips
- Adjust the leg machine to a height that allows your knees to be bent and thighs slightly below parallel.
- Ensure that your knees do not go past your toes and maintain an angle slightly less than 90 degrees between your hamstrings and calves.
- Position yourself with your back and head resting on the machine and your shoulders pressed under the shoulder pads.
- Place your hands by the handles and position your feet slightly pointing out at a shoulder-width position.
- Press with the balls of your feet and squeeze your quads to make your body erect.
- Hold the contracted position for a second and use your hands to help you up by pressing on your thighs on the first repetition.
- Squat down slowly until your thighs are parallel to the platform.
- Repeat for the recommended amount of repetitions.
Caution: Keep your lower back and head pressed against the machine at all times.
Variations: You can use a wide or close stance as well.
Incorporating Into Other Workouts
The lying machine squat can be incorporated into workouts as a compound leg exercise. Here are a few ways to include it in your routine:
1. Leg day: Include the lying machine squat as one of the main exercises in your leg day workout. Start with a proper warm-up, then perform 3-4 sets of 8-12 repetitions with a challenging weight. This exercise will target your quadriceps, hamstrings, and glutes, helping to build overall leg strength.
2. Superset: Pair the lying machine squat with another lower body exercise to create a superset. For example, perform a set of lying machine squats followed by a set of dumbbell lunges or leg press. This will increase the intensity of your workout and provide a cardiovascular challenge.
3. Circuit training: Incorporate the lying machine squat into a circuit workout. Combine it with other exercises such as push-ups, rows, and planks to create a full-body workout. Perform each exercise for a set amount of time or number of repetitions, then move on to the next exercise without resting. This will help to improve muscular endurance and burn calories.
4. Drop sets: Use the lying machine squat as a finisher exercise at the end of your leg workout. Start with a heavy weight and perform a set of 8-10 repetitions. Then, immediately decrease the weight and perform another set with a higher number of repetitions. Continue to decrease the weight and increase the repetitions until you reach muscle fatigue. This