Lying Machine Squat

What it is

This machine-based squat effectively targets your quadriceps. It also engages your glutes, hamstrings, and calves as you push the weight. You perform this exercise lying face up, pushing a platform with your legs. It provides a controlled way to build lower body strength.

Technique tips

• Adjust the machine so your thighs start slightly below parallel.
• Position your feet shoulder-width apart, pointing slightly outward.
• Keep your knees from extending past your toes during the movement.
• Exhale as you press up, and inhale as you slowly return.
• Maintain a steady, controlled pace throughout each repetition.
• Lower the platform until your thighs reach a parallel position.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.