Legs / Beginner / Compound (multi-joint)

Lying Machine Squat

A plate-loaded squat lying back on a steep sled with shoulder pads that targets the quads with the spine supported.

At a glance

Primary

Quads, Glutes

Secondary

Adductors, Hamstrings

Equipment

Machines

Movement pattern

Squat, Knee extension

Level

Beginner

Type

Legs, Compound (multi-joint)

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie back on the machine with your shoulders under the pads and feet on the platform about shoulder-width apart.
2. Grip the handles, press to straighten your legs and release the safety.
3. Lower by bending your knees toward your chest until your thighs are about parallel to the platform.
4. Press back to straight legs without locking your knees.

Tips

• Keep your lower back flat on the pad.
• Keep your knees in line with your toes.

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