Sled Lying Squat
Sled Lying Squat Exercise Description
The Sled Lying Squat (also called the 45-degree sled leg press) is a machine-based lower-body push that trains coordinated knee and hip extension with the torso supported. Primary movers are the quadriceps and gluteus maximus, with the hamstrings assisting as hip extensors and the calves contributing at the ankle. Because your back and head are fixed against the pad, balance demands are reduced, allowing you to focus on full-foot pressure, smooth range of motion, and consistent knee tracking. The objective is to lower the platform under control while maintaining a neutral spine and pelvis, then drive it away without locking the knees. Depth should be limited to the deepest position you can reach while keeping the entire back on the pad and the knees aligned over the mid-foot—often around a right angle at the knees for many lifters. Performed with attentive setup and control, this exercise reinforces strong, repeatable lower-body mechanics.
- Muscle Groups: Glutes, Hips, Quads
- Target Muscles: Gluteus Maximus, Vastus Lateralis
- Assisting Muscles: Biceps Femoris - Long Head, Soleus
- Stabilizing Muscles: Gluteus Medius, Longissimus, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Side
- Body Symmetry: Bilateral
- Equipment: Sled Machine
- Exercise Patterns: Squat
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Outer Quad
- Movement Direction: Other
- Muscle Position: Lateral, Posterior
- Gender: Male
How To Do The Sled Lying Squat Exercise
‘- Set the backrest so your hips and low back are firmly supported with a natural lumbar curve; confirm safety stops.
– Place feet hip- to shoulder-width on the platform, toes slightly turned out as comfortable, full foot in contact.
– Grip the handles lightly to stabilize; keep head, shoulders, and sacrum on the pad.
– Create light abdominal brace; unlock the sled with legs extended but knees softly bent.
– Inhale; lower the platform by flexing hips and knees together under control.
– Track knees over the second/third toes; keep heels down and pressure centered through heel and mid-foot.
– Stop the descent before the pelvis posteriorly tilts or the low back lifts off the pad; thighs approach the torso without compression.
– Exhale; press the platform away by extending hips and knees at the same rate.
– Do not lock out the knees at the top; finish tall with a soft knee position.
– Re-engage the safety locks with the sled fully controlled before exiting.
Sled Lying Squat Tips
‘- Set the backrest so hips and low back are firmly supported with a natural lumbar curve.
– Confirm the safety stops are set before starting.
– Place feet hip- to shoulder-width with toes slightly turned out and the whole foot in contact with the platform.
– Keep your head, shoulders, and sacrum in contact with the pad throughout the movement.
– Maintain a light abdominal brace before unlocking the sled.
– Unlock the sled with legs extended but knees softly bent, not locked.
– Inhale and lower the platform by flexing hips and knees together under control.
– Track knees over the second and third toes, keeping heels down and pressure centered through the heel and mid-foot.
– Stop descending before the pelvis posteriorly tilts or the low back lifts off the pad.
– Allow thighs to approach the torso without compressing at the bottom.
– Exhale as you press the platform away, extending hips and knees at the same rate.
– Do not lock out the knees at the top; finish with a soft knee position.
– Re-engage the safety locks with the sled fully controlled before exiting.
Sled Lying Squat Beginner Introduction
The Sled Lying Squat is a machine exercise where the lifter reclines against a padded backrest and drives a weighted platform with the legs. With the torso resting on the support, balance demands are reduced and attention shifts to how the hips, knees, and ankles share the work. The main effort comes from the front thighs and glutes, with help from the hamstrings and calves as the joints bend and straighten together in a coordinated push.
During each repetition, the platform travels toward the body as the hips and knees bend, then moves away again as they straighten in unison. The back stays in steady contact with the pad so the natural curve of the spine is preserved, while the knees follow the line of the feet and pressure stays spread across the whole foot rather than just the toes. Depth is limited to a range where the thighs approach the torso without the lower back peeling off the support, creating a repeatable pattern that emphasizes smooth motion and stable alignment.