Lying Sled Squat - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Lying Sled Squat

Step by step instructions, muscle activation and variants for the Lying Sled Squat.

MediumGlutesQuadriceps

About this exercise

The lying sled squat is performed on a horizontal leg press machine, mimicking a squat pattern while lying on your back. The supine position removes spinal loading and allows full focus on driving through the quads, glutes, and hamstrings.

How to Perform

  • Lie on the machine's back pad and place both feet flat on the footplate, hip-width apart
  • Release the safety catches and lower the sled by bending your knees until your thighs are close to parallel with the platform
  • Press through the entire foot to extend your legs and push the sled back to the starting position, without locking out the knees
  • Maintain a neutral spine and keep your lower back pressed against the pad throughout
  • Lock the safety catches before unloading after completing your set

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Lying Sled Squat

The Lying Sled Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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