sled lying squat: technique and muscles worked

Animated demonstration of sled lying squat

How to do this exercise

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

Equipment: Sled machine
Body part: Thighs Glutes
Target muscle: Quadriceps Gluteus maximus
Secondary muscle: Hamstrings Calves Adductors

Hypertrophy grade

Very good9 / 10

Nemeo’s take

The leg press on a sled machine offers maximum stability, allowing muscle failure to be achieved without core or balance limiting performance, unlike free squats. Leg isolation is excellent with continuous tension throughout the entire range, especially in the stretched position. The load is easily adjustable but the movement can put strain on the knees if the technique is neglected. In terms of hypertrophy, this is one of the most effective exercises for overloading the lower body.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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sled lying squat

How to do this exercise

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