Quadriceps
Lying Machine Squat
A machine squat done lying back against a pad, pressing a weighted platform with your legs to build the quadriceps with back support.
Energy burned
≈ 37 kcalFor 3 × 8–12, rest 90s · ≈ 6.4 kcal/min
Estimate range 27–46 kcal (±25 %)
Muscle mass worked29 %
Effort during a set11.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Lie back on the machine and place your feet shoulder width apart on the platform.
- 2Set your shoulders against the pads and release the safeties.
- 3Start with your legs extended but not locked.
How to perform
- 1Lower the platform by bending your knees until they are at roughly 90 degrees or a bit deeper.
- 2Keep your heels flat and knees tracking over your toes.
- 3Press through your whole foot to push the platform back up.
- 4Stop just before your knees lock out.
