Sled Lying Squat
Also known as: lying sled squat
What Sled Lying Squat really gives you is control through the whole range, driven by straightforward equipment demands.
How to do Sled Lying Squat
- Adjust the sled machine to a comfortable weight.
- Lie on your back on the sled machine with your feet on the footplate.
- Position your feet shoulder-width apart and slightly angled outwards.
- Grip the handles of the sled machine for stability.
- Engage your glutes and core muscles.
- Push through your heels and extend your legs to lift the sled.
- Lower the sled back down by bending your knees and hips.
- Repeat for the desired number of repetitions.
Sled Lying Squat Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Add reps before you add load, and keep every rep the same shape.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Stop the set at the last rep that still looks like the first.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Change one variable a week and let the rest stay put.
Common Sled Lying Squat Mistakes
Setting up differently from one set to the next
Fix your position and grip before the first rep and repeat it every set.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Sled Lying Squat
Swap Sled Lying Squat For
Sled Lying Squat — Frequently Asked Questions
How do you do the Sled Lying Squat?
Adjust the sled machine to a comfortable weight. Lie on your back on the sled machine with your feet on the footplate. Position your feet shoulder-width apart and slightly angled outwards. Use sled Machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Sled Lying Squat work?
The Sled Lying Squat primarily targets the glutes. It is classified as a legs exercise and is performed with sled Machine.
How many sets and reps of the Sled Lying Squat should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Sled Lying Squat good for beginners?
Not usually. The Sled Lying Squat is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Sled Lying Squat?
Try the Dumbbell Single Leg Deadlift, Barbell Romanian Deadlift or the Kettlebell Turkish Get Up (squat Style). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Sled Lying Squat the same as the lying sled squat?
Yes. The Sled Lying Squat is also commonly called the lying sled squat. Different gyms and training programs label it differently, but "lying sled squat" refer to this same movement.
