Sled Lying Squat
Learn how to do the Sled Lying Squat with proper form and technique. This sled machine exercise primarily targets your Glutes, with secondary emphasis on Quadriceps, Hamstrings, Calves.
How to Do the Sled Lying Squat
Follow these steps to perform the Sled Lying Squat with correct form:
- 1Adjust the sled machine to a comfortable weight.
- 2Lie on your back on the sled machine with your feet on the footplate.
- 3Position your feet shoulder-width apart and slightly angled outwards.
- 4Grip the handles of the sled machine for stability.
- 5Engage your glutes and core muscles.
- 6Push through your heels and extend your legs to lift the sled.
- 7Lower the sled back down by bending your knees and hips.
- 8Repeat for the desired number of repetitions.
Sled Lying Squat Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- sled machine
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Sled Lying Squat?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Sled Lying Squat work?
The Sled Lying Squat primarily targets your Glutes. Secondary muscles worked include Quadriceps, Hamstrings, Calves. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Sled Lying Squat?
The Sled Lying Squat requires sled machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Sled Lying Squat with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Sled Lying Squat?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Sled Lying Squat?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Sled Lying Squat best for?
The Sled Lying Squat fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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