10 Best Lying Machine Squat Alternatives for Quad Development

Ranked 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. Open "How to perform this exercise" on a card for 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.

1. Best match

   

   1. Smith Machine Leg Press

   91% match

   • Quadriceps
   • Machine
   • Beginner
   • Compound

   The same equipment, done seated instead.

   How to perform this exercise

   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. 

   Progression

   2. Narrow Stance Hack Squats

   91% match

   • Quadriceps
   • Machine
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
3. 

   Progression

   3. Narrow Stance Leg Press

   91% match

   • Quadriceps
   • Machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at 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.
   2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
   3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
   4. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
   5. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

   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
4. Play demonstration

   4. Sled 45° Leg Press

   85% match

   • Glutes
   • Sled
   • Beginner
   • Compound

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

   How to perform this exercise

   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
5. Play demonstration

   5. Sled Lying Squat

   81% match

   • Glutes
   • Sled
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the sled machine to a comfortable weight.
   2. Lie on your back on the sled machine with your feet on the footplate.
   3. Position your feet shoulder-width apart and slightly angled outwards.
   4. Grip the handles of the sled 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 sled back down by bending your knees and hips.
   8. Repeat for the desired number 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: 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. 

   6. Calf Press

   79% match

   • Calves
   • Machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
7. 

   7. Calf Press On The Leg Press Machine

   79% match

   • Calves
   • Machine
   • Beginner
   • Isolation

   How to perform this exercise

   1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
   2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees. (Note: In some leg press units you can leave the safety bars on for increased safety. If your leg press unit allows for this, then this is the preferred method of performing the exercise.) Your torso and the legs should make perfect 90-degree angle. Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
   3. Press on the platform by raising your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
   4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
   5. Repeat for the recommended amount of repetitions.

   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
   • Machine
   • Intermediate
   • Compound

   How to perform this exercise

   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 shoulder width medium stance with the toes slightly pointed out. 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. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
   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. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
   6. Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot 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: quads, not quadriceps
   • Equipment: a machine, the same as the Lying Machine Squat
   • Body position: standing, not lying on your back
9. Play demonstration

   9. Smith Sumo Squat

   76% match

   • Glutes
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up the smith machine with the barbell at hip height.
   2. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
   3. Position yourself under the barbell, resting it on your upper back and shoulders.
   4. Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
   5. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
   6. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   7. Repeat for the desired number 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: glutes, not quadriceps
   • Equipment: a machine, the same as the Lying Machine Squat
   • Body position: standing, not lying on your back
10. Play demonstration

    10. Smith Hack Squat

    76% match

    • Glutes
    • Smith-machine
    • Intermediate
    • Compound

    How to perform this exercise

    1. Adjust the barbell on the smith machine to an appropriate height for your body.
    2. Stand with your feet shoulder-width apart, toes slightly pointed outwards.
    3. Position yourself under the barbell, resting it on your upper traps and shoulders.
    4. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
    5. Engage your core and keep your chest up as you unrack the barbell.
    6. Take a step back and position your feet slightly wider than shoulder-width apart.
    7. Bend your knees and lower your body down, keeping your chest up and back straight.
    8. Continue descending until your thighs are parallel to the ground or slightly below.
    9. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    10. Repeat for the desired number 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: glutes, not quadriceps
    • Equipment: a machine, the same as the Lying Machine Squat
    • Body position: standing, not lying on your back