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
Adjust the leg press machine to a comfortable weight.
2
Lie on your back on the leg press machine with your feet on the footplate.
3
Position your feet shoulder-width apart and slightly angled outwards.
4
Grip the handles of the leg press machine for stability.
5
Engage your glutes and core muscles.
6
Push through your heels and extend your legs to lift the sled.
7
Lower The back down by bending your knees and hips.
8
Repeat for the desired number of repetitions.
Pro Tips
•Press through the full foot with emphasis on the heels to target the glutes and hamstrings.
•Position your feet at shoulder width in the center of the footplate for balanced muscle recruitment.
•Control the descent and don't let the sled slam down at the bottom of each rep.
Common Mistakes
•Letting the lower back round off the pad by lowering the sled too far.
•Pushing through the toes, which shifts load to the quads and increases knee stress.
•Locking out the knees at the top, especially with heavy weight.