How to do the Sled Lying Squat
Sled Lying Squat is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using sled machine, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
Sled Lying Squat demonstration · © GymiaFit
Sled Lying Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Sled Machine
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Sled Lying Squat step by step
- 1Adjust the sled machine to a comfortable weight.
- 2Lie on your back on the sled machine with your feet on the footplate.
- 3Position your feet shoulder-width apart and slightly angled outwards.
- 4Grip the handles of the sled machine for stability.
- 5Engage your glutes and core muscles.
- 6Push through your heels and extend your legs to lift the sled.
- 7Lower the sled back down by bending your knees and hips.
- 8Repeat for the desired number of repetitions.
Sled Lying Squat — questions
What muscles does the Sled Lying Squat work?
The Sled Lying Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Sled Lying Squat?
You need sled machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Sled Lying Squat suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Sled Lying Squat?
Sled 45 Degrees One Leg Press, Sled 45° Leg Press, Sled 45° Leg Press (back Pov) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Sled Lying Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.