Lying Machine Squat

This one is like a bear pushing a heavy log uphill while lounging in the den. You lie back, plant your feet, and drive the platform away to build stronger quads, glutes, and hamstrings with steady, controlled effort.

Instructions

1. Adjust the seat so your knees bend comfortably.
2. Place your feet shoulder-width on the platform.
3. Grip the handles and brace your core.
4. Press through your heels to extend your legs.
5. Lower the weight slowly until your knees bend again.
6. Repeat for smooth, controlled reps.

Benefits

• Builds stronger legs for stairs and hills.
• Adds power for standing up and sitting down.
• Supports easier lifting from the floor.
• Helps improve lower body strength safely.
• Trains legs without loading your back heavily.

Key Points

• Keep your feet flat on the platform.
• Drive through your heels.
• Keep your knees tracking over your toes.
• Lower the weight under control.
• Keep your hips against the pad.

Common Mistakes

• Locking the knees hard at the top.
• Letting the heels lift off the platform.
• Dropping the weight too fast.
• Knees caving inward.
• Lifting the hips off the pad.