Exercise guide
Sled Lying Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Sled Lying Squat provides a stable, horizontal environment to build lower body strength with minimal spinal compression, making it ideal for isolating the glutes, quads, and hamstrings.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on the back pad with your shoulders firmly against the supports and head relaxed.
- Place your feet hip-width apart on the platform, ensuring your heels are flat and secure.
- Disengage the safety locks using the side handles while keeping the weight supported by your legs.
How to do it
- Inhale and slowly lower the platform by bending your knees until they reach approximately a 90-degree angle.
- Exhale and drive through your heels to push the platform back up to the starting position.
- Maintain a controlled 2-0-2-0 tempo, avoiding a pause at the top or bottom.
Form checklist
- Keep your lower back pressed firmly against the back pad at all times.
- Ensure your knees track in line with your toes, avoiding any inward collapse.
- Stop just short of locking your knees at the top of the movement.
- Keep your feet flat on the platform throughout the entire range of motion.
Pro tips
- Focus on driving through the mid-foot and heel to maximize glute and hamstring engagement.
- Pause for a split second at the bottom of the rep to eliminate momentum and increase time under tension.
Make it harder
- Perform the movement unilaterally (one leg at a time) to address strength imbalances.
- Incorporate a 3-second eccentric (lowering) phase to increase metabolic stress.
Frequently asked
- What muscles does the sled lying squat work?
- The sled lying squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the sled lying squat?
- The sled lying squat uses sled machine.
- Is the sled lying squat good for beginners?
- Yes. The sled lying squat is a beginner-friendly movement and a strong foundation to build on.
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