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.
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.
How to Do Sled Lying Squat
- 1Setup
Lie face up on the sled machine with your shoulders firmly against the pads and your head resting comfortably.
- 2Setup
Place your feet shoulder-width apart on the platform, ensuring your entire foot is flat and your heels are not lifting.
- 3
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.
- 4
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.
- 5
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.
Variations
Sled Wide Hack Squat
Strengthen your glutes and quads with the Sled Wide Hack Squat. This compound exercise builds lower body power and targets the adductors.
Sled Closer Hack Squat
The Sled Closer Hack Squat is a squat variation using a weight-loaded sled on a 45-degree angle, intensely targeting your quadriceps and glutes.
Lever Seated Squat
Perform a lever seated squat to build powerful quadriceps and glutes. This machine-based exercise guides your movement for safe, effective lower body
Weighted Squat
Master the weighted squat to build powerful legs and glutes. This compound exercise effectively strengthens your lower body, core, and improves overall
Related Exercises
Sled Reverse Hack Squat
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Sled 45ø Leg Press (Side POV)
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Sled 45ø Narrow Stance Leg Press
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Sled 45ø Leg Press (Back POV)
Build powerful thighs and glutes with the 45-degree sled leg press. This compound movement effectively targets your quadriceps and gluteus maximus.
Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
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