Sled Lying Squat

Description

How to Do Sled Lying Squat

1. 1
   Setup

   Lie face up on the sled machine with your shoulders firmly against the pads and your head resting comfortably.

2. 2
   Setup

   Place your feet shoulder-width apart on the platform, ensuring your entire foot is flat and your heels are not lifting.

3. 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. 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. 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.