Sled Lying Squat
Description
The sled lying squat is a leg press variation performed on a horizontal sled where you lie on your back and press the platform with your feet. The supine position eliminates all spinal compression while still allowing heavy loading. It is a strong choice for lifters with back issues who need to train the legs heavily.
Muscle Group
Equipment Required
Sled Lying Squat Instructions
- Lie on the back support of a horizontal leg press sled.
- Place your feet on the platform shoulder-width apart.
- Grip the handles for stability.
- Unrack the safety and brace your core.
- Lower the platform by bending your knees toward your chest.
- Continue until your thighs reach a comfortable depth without rounding the lower back.
- Drive through your heels to extend your legs back to the starting position.
- Re-rack the safety when finished.
Sled Lying Squat Form & Visual
Sled Lying Squat Benefits
- No spinal compression
- Heavy quad and glute loading
- Allows safe heavy loading
- Useful for lifters with back issues
- Builds leg size and strength
- Strong hypertrophy stimulus
Sled Lying Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Calves
- Adductors
Sled Lying Squat Variations & Alternatives
- Leg Press
- Hack Squat
- Smith Machine Squat
- Pendulum Squat
