Sled Lying Squat

Sled Lying Squat

The Sled Lying Squat is a dynamic lower body exercise that engages multiple muscle groups while challenging your cardiovascular system. It is an intense workout that targets your quadriceps, hamstrings, glutes, and calves. This exercise mimics the movement of pushing a heavy sled, which makes it a great option for athletes and fitness enthusiasts looking to enhance their overall strength and power. One of the primary benefits of the Sled Lying Squat is its ability to improve lower body strength and explosiveness. By pushing the sled with your legs while lying on your back, you activate your leg muscles in a unique way, enhancing stability and muscular endurance. This exercise also stimulates your core muscles, as they are engaged to maintain proper form and stability throughout the movement. In addition to strength gains, the Sled Lying Squat can be an effective tool for cardiovascular conditioning. The high intensity and full-body engagement of this exercise elevate your heart rate and increase your oxygen consumption, leading to improved endurance. It can be a valuable addition to interval training or circuit workouts, helping you burn calories and boost your overall fitness. To get the most out of the Sled Lying Squat, it is essential to maintain proper form and start with an appropriate weight for your fitness level. Always warm up before attempting this exercise and ensure your sled is on a smooth, non-slip surface. As with any workout, listen to your body and progress at a pace that feels challenging but safe. Incorporating this exercise into your routine can bring a new level of intensity and variety to your workouts, helping you reach your fitness goals more effectively.


  • Position yourself lying on your back on a flat and stable surface.
  • Place your feet on the sled platform, with your knees bent and your feet shoulder-width apart.
  • Engage your core and push through your feet to extend your legs, sliding the sled away from you.
  • Continue extending your legs until they are straight out in front of you.
  • Slowly bend your knees and lower the sled back towards your body, returning to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the movement
  • Engage your core muscles to stabilize your body
  • Start with lighter weights and gradually increase the resistance as your strength improves
  • Control the descent and ascent of the sled to maximize muscle engagement
  • Implement proper breathing techniques by exhaling on the exertion phase and inhaling on the return phase
  • Ensure your feet are in a stable position and evenly distribute your weight
  • Keep your knees aligned with your toes to prevent undue stress on the joints
  • Use a full range of motion, allowing your hips to drop below parallel if possible
  • Consider incorporating other lower-body exercises like lunges or squats to further strengthen the muscle groups used in the sled lying squat
  • Make sure to warm up adequately before performing the exercise to prevent injury


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