Lying Machine Squat
A machine squat performed lying back on an angled pad with your shoulders under pads and feet on a platform. Your back is fully supported, so you can push the quads hard with minimal spinal loading.
Primary muscles
- Quadriceps
Secondary muscles
- Glutes (Gluteus Maximus)
- Adductors
- Hamstrings
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Lie back on the machine with your shoulders under the pads and feet shoulder-width apart on the platform, toes slightly out. Grip the handles, press to straight legs and release the safety.
Bend your knees to lower the carriage under control.
Descend until your thighs are at or just below parallel to the platform.
Keep your back and hips flat on the pad throughout.
Press through your feet to extend your legs without locking the knees hard.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Back flat on the pad
Knees over the toes
Smooth turnaround
Common mistakes
Hips rolling off the pad at depth
Slamming into lockout
Heels lifting off the platform
Cutting depth to move heavier loads
Safety notes
Re-engage the safety stops before getting out of the machine.
Place your feet higher on the platform if a deep knee bend is uncomfortable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.