Sled Lying Squat

The sled lying squat is a lower body exercise performed on a sled machine, targeting the glutes as the primary muscle group. It also engages the quadriceps, hamstrings, and calves. The movement involves lying on your back, pushing the sled upward with your legs, and then lowering it back down in a controlled manner.

Quick Facts

How to Do Sled Lying Squat

Follow these step-by-step instructions to perform Sled Lying Squat with proper form and technique.

1. Adjust the sled machine to a comfortable weight.
2. Lie on your back on the sled machine with your feet on the footplate.
3. Position your feet shoulder-width apart and slightly angled outwards.
4. Grip the handles of the sled machine for stability.
5. Engage your glutes and core muscles.
6. Push through your heels and extend your legs to lift the sled.
7. Lower the sled back down by bending your knees and hips.
8. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Sled Lying Squat targets helps you integrate it effectively into your training program.

Benefits of Sled Lying Squat

Incorporating Sled Lying Squat into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Glutes Development: Sled Lying Squat directly targets and strengthens the Glutes, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Quadriceps, Hamstrings, and Calves, providing additional training stimulus without extra exercises.
• Functional Strength: Strength exercises like Sled Lying Squat build real-world strength that transfers to daily activities and athletic performance.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.

Safety Tips and Precautions

Performing Sled Lying Squat safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Sled Lying Squat, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Glutes and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Knee Safety: Keep your knees tracking in line with your toes throughout the movement. Don't let them cave inward.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Glutes typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Sled Lying Squat, track these metrics during your workouts: