Squat - Lying Machine

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Quads Hamstrings Calves Strength Leg Press Machine Push Compound Gym

Purpose: This exercise develops core strength of the lower body.

Benefits: It is an excellent exercise to isolate the quads and hamstrings. There is less chance of injury doing a leg press than doing a squat.

Position yourself in the leg machine. Put your back and head against the pad of the machine and your shoulders under the shoulder pads. Your feet should be on the foot platform about shoulder-width apart, with your knees bent and your thighs slightly below parallel. Grasp the handles. This is the starting position. Press the weight, straightening your knees while squeezing the quads. Exhale during this part of the exercise movement. Pause briefly. Slowly return the weight but stopping as your thighs become parallel (a 90 degree angle between upper and lower legs). Inhale during the upward movement. Repeat for the required number of repetitions.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.