Machine Squat Lying

Adjust the height of the backrest of the machine. Sit on the machine with your knees bent and your thighs parallel to the platform. Select the desired weight. Make sure your knees do not go beyond the line of your feet. The angle between the thigh and calves should be slightly less than 90 degrees. The back is pressed to the simulator, the head is raised. The shoulders rest on the supports. Grasp the handles of the simulator with your hands, put your feet on the platform shoulder-width apart. The toes are slightly turned outward. This will be your starting position. As you exhale, push the platform with the toes of your feet, lifting the torso up with the force of the quadriceps. Hold this position for a few seconds. As you inhale, slowly lower yourself down. Do not take the starting position, end the movement when the thighs are parallel to the platform. The knees should be bent at an angle of 90 degrees. Complete the required number of repetitions. Attention: keep your back and head pressed against the bench of the simulator throughout the entire exercise. Variations: You can vary the distance between the feet on the platform.