10 Best Lying Machine Squat Alternatives for Quad Development

The Lying Machine Squat is done lying on your back with a machine. Ranked closest by our scoring: the Smith Machine Leg Press. Three harder versions, Narrow Stance Hack Squats, the Narrow Stance Leg Press and the Hack Squat, are listed below as progressions rather than swaps.

Lying Machine Squat

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Lying Machine Squat

The steps for the Lying Machine Squat itself, so you can judge how close each substitute below really is.

Quadriceps, with calves, glutes, hamstrings · Machine · Beginner · Compound

  1. Adjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel.
  2. Once you select the weight, position yourself inside the machine face up with the knees bent and thighs slightly below parallel to the platform. Make sure that the knees do not go past the toes. The angle created between the hamstrings and the calves should be one that is slightly less than 90 degrees (since your starting position requires you to start slightly below parallel). Your back and your head should be resting on the machine while your shoulders are pressed under the shoulder pads.
  3. Place your hands by the handles and position your feet slightly pointing out at a shoulder width position. This will be your starting position.
  4. While pressing with the balls of the feet as you breathe out, make your whole body erect as you squeeze the quads. Hold the contracted position for a second. Tip: Since you are starting below parallel, you can opt to use your hands to help you up by pressing on your thighs only on the first repetition.
  5. Slowly squat down as you inhale but instead of going all the way down to the starting position, just stop once your thighs are parallel to the platform. The angle between your hamstrings and calves should be a 90-degree angle.
  6. Repeat for the recommended amount of repetitions.

The 10 Best Lying Machine Squat Alternatives

10 substitutes, ranked by how closely each one matches the Lying Machine Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Smith Machine Leg Press

    1. Smith Machine Leg Press

    91% match

    Quadriceps · Beginner · Compound

    The same equipment, done seated instead.

    • Machine
    How to perform it
    1. Position a Smith machine bar a couple feet off of the ground. Ensure that it is resting on the safeties. After loading the bar to an appropriate weight, lie underneath the bar. Place the middle of your feet on the bar, tucking your knees to your chest. This will be your starting position.
    2. Begin the movement by driving through your feet to move the bar upward, extending the hips and knees. Do not lock out your knees.
    3. At the top of the motion, pause briefly before returning to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quadriceps, the same as the Lying Machine Squat
    • Equipment: a machine, the same as the Lying Machine Squat
    • Body position: seated, not lying on your back
  2. Narrow Stance Hack Squats

    Progression

    2. Narrow Stance Hack Squats

    91% match

    Quadriceps · Intermediate · Compound

    Pick this when you want a harder version that still works the quadriceps.

    • Machine
    How to perform it
    1. Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
    2. Position your legs in the platform using a less than shoulder width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
    3. Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
    4. Now straighten your legs without locking the knees. This will be your starting position.
    5. Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
    6. Begin to raise the unit as you exhale by pushing the floor with mainly with the heels of your feet as you straighten the legs again and go back to the starting position.
    7. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Lying Machine Squat
    • Primary muscle: quadriceps, the same as the Lying Machine Squat
    • Equipment: a machine, the same as the Lying Machine Squat
    • Body position: standing, not lying on your back
  4. Sled 45° Leg PressPlay demonstration

    4. Sled 45° Leg Press

    85% match

    Glutes · Beginner · Compound

    A looser match: it works the glutes rather than the quadriceps.

    • Sled
    How to perform it
    1. Adjust the seat of the sled machine so that your knees are at a 45-degree angle.
    2. Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate.
    3. Grip the handles on the sides of the seat for stability.
    4. Push the footplate away from your body by extending your legs, keeping your heels on the footplate.
    5. Pause for a moment at the fully extended position.
    6. Slowly bend your knees and lower the footplate back towards your body, controlling the movement.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, not quadriceps
    • Equipment: a machine, the same as the Lying Machine Squat
    • Body position: lying on your back, the same as the Lying Machine Squat
  6. Calf Press

    6. Calf Press

    79% match

    Calves · Beginner · Isolation

    A looser match: it uses the same equipment, but it works the calves rather than the quadriceps.

    • Machine
    How to perform it
    1. Adjust the seat so that your legs are only slightly bent in the start position. The balls of your feet should be firmly on the platform.
    2. Select an appropriate weight, and grasp the handles. This will be your starting position.
    3. Straighten the legs by extending the knees, just barely lifting the weight from the stack. Your ankle should be fully flexed, toes pointing up. Execute the movement by pressing downward through the balls of your feet as far as possible.
    4. After a brief pause, reverse the motion and repeat.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: calves, not quadriceps
    • Equipment: a machine, the same as the Lying Machine Squat
    • Body position: lying on your back, the same as the Lying Machine Squat

  8. Progression

    8. Hack Squat

    77% match

    Quads · Intermediate · Compound

Lying Machine Squat FAQ

What muscles does Lying Machine Squat work?

The Lying Machine Squat primarily targets the quadriceps (vastus lateralis, medialis, and intermedius) through knee extension torque. It also recruits glutes and hamstrings as secondary extensors and requires core bracing for spinal stability during loaded knee flexion and extension.

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