Sled Lying Squat

Perform a Sled Lying Squat to build powerful quads and glutes. Lie face up, push the weighted platform away with your legs, then control the return.

IntermediateThighs Sled machine

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Sled Lying Squat

Compound

Sled Wide Hack Squat

Thighs · Gluteus Maximus · Sled machine

Intermediate

Compound

Sled Closer Hack Squat

Thighs · Gluteus Maximus · Sled machine

Intermediate

Compound

Lever Seated Squat

Thighs · Gluteus Maximus · Leverage machine

Intermediate

Compound

Weighted Squat

Thighs · Gluteus Maximus · Weighted

Intermediate

Description

A powerful lower body exercise where the individual lies face up on a sled machine, pushes a weighted platform away using their legs, and then pulls it back in.

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How to do Sled Lying Squat

01
Setup
Lie face up on the sled machine with your shoulders firmly against the pads and your head resting comfortably.
02
Setup
Place your feet shoulder-width apart on the platform, ensuring your entire foot is flat and your heels are not lifting.
03
Unlock the safety catches, then slowly lower the platform by bending your knees until your thighs are parallel to the platform or slightly past, maintaining tension.
04
Drive through your heels and the mid-foot to push the platform away, extending your knees and hips without locking them out at the top. Exhale as you push.
05
Control the eccentric phase, slowly returning the platform to the starting position while inhaling, keeping constant tension on your leg muscles.

Tips

Maintain a neutral spine throughout the movement by pressing your lower back into the sled pad, avoiding any arching.
Focus on driving through your entire foot, especially your heels, to fully engage your glutes and hamstrings alongside your quads.
Control both the pushing and lowering phases of the movement; avoid letting the weight "fall" or bouncing at the bottom.
Adjust your foot placement slightly higher on the platform to emphasize glutes and hamstrings, or lower to emphasize quadriceps.

Common mistakes

Locking out the knees at the top of the movement can put unnecessary stress on the knee joints; instead, stop just short of full extension to maintain tension and protect your joints.
Allowing heels to lift off the platform reduces stability and shifts focus away from the posterior chain; ensure your entire foot remains flat on the platform.
Rounding your lower back during the lowering phase can cause spinal discomfort; keep your lower back pressed firmly against the sled pad.

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Questions

What muscles does Sled Lying Squat work?

Sled Lying Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.

Is Sled Lying Squat good for beginners?

Sled Lying Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Sled Lying Squat?

You need Sled machine to perform Sled Lying Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Sled Lying Squat?

Maintain a neutral spine throughout the movement by pressing your lower back into the sled pad, avoiding any arching. Focus on driving through your entire foot, especially your heels, to fully engage your glutes and hamstrings alongside your quads. Control both the pushing and lowering phases of the movement; avoid letting the weight "fall" or bouncing at the bottom. Adjust your foot placement slightly higher on the platform to emphasize glutes and hamstrings, or lower to emphasize quadriceps.

What are common mistakes when doing Sled Lying Squat?

Locking out the knees at the top of the movement can put unnecessary stress on the knee joints; instead, stop just short of full extension to maintain tension and protect your joints. Allowing heels to lift off the platform reduces stability and shifts focus away from the posterior chain; ensure your entire foot remains flat on the platform. Rounding your lower back during the lowering phase can cause spinal discomfort; keep your lower back pressed firmly against the sled pad.