Sled Lying Squat

glutesupper legssled machine

Matutunan kung paano gawin ang Sled Lying Squat nang may tamang form at technique. Ang sled machine exercise na ito ay pangunahing nagta-target sa iyong Glutes, na may secondary emphasis sa Quadriceps, Hamstrings, Calves.

Sled Lying Squat exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Sled Lying Squat

Sundin ang mga hakbang na ito para maisagawa ang Sled Lying Squat nang may tamang form:

  1. 1Ayusin ang sled machine sa komportableng bigat.
  2. 2Humiga sa likod sa sled machine na nakapatong ang mga paa sa footplate.
  3. 3Iposisyon ang mga paa nang magkasinglapad ng balikat at bahagyang nakaangles palabas.
  4. 4Hawakan ang mga hawakan ng sled machine para sa katatagan.
  5. 5I-engage ang glutes at core na kalamnan.
  6. 6Itulak sa mga sakong at i-extend ang mga binti para maitaas ang sled.
  7. 7Ibaba ang sled sa pamamagitan ng pag-yuko ng mga tuhod at balakang.
  8. 8Ulitin ang galaw para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Sled Lying Squat

Primary

glutes

Secondary

quadricepshamstringscalves

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:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

wide leg press exercise demonstration na nagpapakita ng tamang form

wide leg press

glutessled machine
sled 45° leg press (back pov) exercise demonstration na nagpapakita ng tamang form

sled 45° leg press (back pov)

glutessled machine
sled 45° leg press exercise demonstration na nagpapakita ng tamang form

sled 45° leg press

glutessled machine
leg press exercise demonstration na nagpapakita ng tamang form

leg press

glutessled machine
sled hack squat exercise demonstration na nagpapakita ng tamang form

sled hack squat

glutessled machine
sled 45 degrees one leg press exercise demonstration na nagpapakita ng tamang form

sled 45 degrees one leg press

glutessled machine

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Sled Lying Squat?

Ang Sled Lying Squat ay pangunahing nagta-target sa iyong Glutes. Ang mga secondary muscles na ginagamit ay kabilang ang Quadriceps, Hamstrings, Calves. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Sled Lying Squat?

Ang Sled Lying Squat ay nangangailangan ng sled machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Sled Lying Squat nang may tamang form?

Simulan sa pamamagitan ng Ayusin ang sled machine sa komportableng bigat. Humiga sa likod sa sled machine na nakapatong ang mga paa sa footplate. Iposisyon ang mga paa nang magkasinglapad ng balikat at bahagyang nakaangles palabas. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

I-track ang Sled Lying Squat sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS