Sled Lying Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Sled Machine
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Sled Lying Squat is a lower-body compound exercise performed on a sled machine, primarily targeting the glutes while also engaging the quads as secondary muscles. In this movement, you grasp the handles for stability, keep your chest upright, and lower your body by bending at the knees until they reach roughly a 90-degree angle, making sure the knees do not extend beyond the toes. The exercise emphasizes controlled movement as you push through your heels to return to the starting position without locking your knees. It effectively builds glute strength and activation while also recruiting the quadriceps for knee extension, making it a powerful addition to any lower-body workout routine focused on strength, stability, and muscle development.
How to Perform
Setup Position: Lie on your back on the sled machine, placing your feet on the platform about shoulder-width apart. Bend your knees so that your legs create roughly a 90-degree angle. Ensuring correct positioning is essential to prevent unnecessary strain or injury.
Movement Control: Press through your heels to push the sled away from your body, keeping the motion smooth and deliberate. Control the movement both when extending and returning to the starting position, and avoid fully locking your knees at the top to maintain constant muscle engagement.
Muscle Engagement: Concentrate on activating your glutes and quadriceps throughout the exercise. This focus enhances strength development and ensures the correct muscles are being worked.
Breathing Pattern: Inhale as you bend your knees and lower the sled, and exhale while pushing it back. Proper breathing supports your core and helps stabilize your spine during the exercise.
Form Awareness: Maintain a lifted chest, tight core, and neutral spine at all times. Staying mindful of posture reduces the risk of injury and maximizes the effectiveness of the movement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Hold onto the handles on both sides of the sled, keeping your arms fully extended and your chest lifted to maintain a strong, upright posture.
Slowly bend your knees to lower your body, aiming for roughly a 90-degree angle at the knees, and make sure your knees stay aligned with your feet without extending past your toes.
Drive through your heels to push the sled back to the starting position, keeping your movement controlled and avoiding locking your knees at the top.
Focus on engaging your glutes and quads throughout the entire motion to maximize muscle activation and maintain balance.
Repeat the sequence for the chosen number of repetitions, paying careful attention to form, breathing steadily, and keeping your core tight to support your lower back.
How Not to Perform
Do not let your knees travel past your toes when lowering the sled, as this can place excessive stress on the knee joints and reduce glute activation.
Avoid lifting your hips or arching your lower back off the sled; this can strain the spine and reduce the effectiveness of the glute engagement.
Do not lock your knees at the top of the movement, since this takes tension off the target muscles and can stress the joints unnecessarily.
Avoid using a sudden, jerky motion to push the sled; uncontrolled force increases the risk of injury and decreases the efficiency of the exercise.
Do not rely on your arms to pull the handles; your glutes and quads should be doing the work, while your arms simply stabilize.
Avoid shallow squats where the knees only bend slightly; incomplete range of motion limits glute and quad activation.
Do not hold your breath during the movement; proper breathing is essential for core stability and spinal protection.
Avoid placing your feet too close or too far apart on the platform, as improper stance can reduce muscle engagement and increase joint stress.
Do not rush through repetitions; speed reduces control, decreases muscle activation, and increases injury risk.
Avoid letting your chest collapse or shoulders slump; keeping an upright chest maintains posture and directs focus to the glutes and quads.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
