Target Muscle

    Glutes

    Equipment

    Machine

    Difficulty

    Beginner

    Category

    Strength

    LegsMachine

    Lying Squat

    The lying squat is a lower body exercise performed on a leg press machine, targeting the glutes as the primary muscle group. It also engages the quadriceps, hamstrings, and calves. The movement involves lying on your back, pushing The upward with your legs, and then lowering it back down in a controlled manner.

    Also Works

    QuadricepsHamstringsCalves

    How to Perform

    1. 1

      Adjust the leg press machine to a comfortable weight.

    2. 2

      Lie on your back on the leg press machine with your feet on the footplate.

    3. 3

      Position your feet shoulder-width apart and slightly angled outwards.

    4. 4

      Grip the handles of the leg press machine for stability.

    5. 5

      Engage your glutes and core muscles.

    6. 6

      Push through your heels and extend your legs to lift the sled.

    7. 7

      Lower The back down by bending your knees and hips.

    8. 8

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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