Lying Squat


Lying Squat

This Leg Exercise is similar to the Leg Press Exercise, Mimics Barbell Squats, and Works all the Major Muscles of the Leg on a Weight Machine

Welcome to our Lying Squat Exercise Instruction Guide!

On this page you’ll learn how to do this squats variation using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Leg Exercises so you can immediately add to your Leg Workouts.

Have you checked out our list of the Best Leg Exercises yet? See if this squats variation made the list.

Exercise Summary

Exercise Name: Lying Squat
Main Muscle: Quadriceps
Secondary Muscle(s): Calves, Glutes, Hamstrings
Exercise Type: Compound
Equipment Required: Machine

Exercise Description and Instruction:

Like the Leg Press Exercise, the Lying Squat is one of the best exercises that utilizes a weight machine. It targets all the major muscles in your legs and mimics Barbell Squats without using free weights and allows you to pile on weight.

While this leg exercise is one of the best exercises that does not use free weights, there’s no substitute Barbell Squats.

To Perform This Exercise:

  1. Adjust the shoulder rack of the machine so that your feet comfortably reach the crosspiece with a slight bend in your knees.
  2. To begin press your feet forward and release the safety locks.
  3. Next, slowly lower the weight towards your body to a 90 degree angle while keeping your abs drawn in and your knees moving in the same direction as your feet.
  4. Push the weight and yourself upwards by extending your legs while maintaining an equal distribution of weight on your forefoot and heel.
  5. Lower the weight to the starting position again and repeat.


  1. Do not lock your knees or bounce the weight.

Check out some of our other popular Lower Body Exercises. These pages link to all of our variations of the most popular leg exercises:

  • Calf Raises
  • Deadlifts
  • Front Squat
  • Hack Squats
  • Lunges
  • Split Squats
  • Step Ups

Now that you’ve seen the Lying Squat, which primarily targets your Quads, check out all of our different Quadriceps Exercises.

Also view our Leg Exercises Page, which links to our Quadriceps Exercises as well as our Calf Exercises, Glute Exercises and Hamstring Exercises.

Finally, if you found this page of interest, check out these related pages:
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