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Quadriceps · Beginner

Sled Lying Squat

Horizontal sled leg press performed supine for supported quadriceps, glute, and hamstring loading.

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Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesAdductorsCore

Equipment

Sled

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Lie on the horizontal sled back support and place both feet shoulder-width apart on the platform.
  2. 02Grip the handles, brace the trunk, and unlock the safety while keeping the pelvis against the pad.
  3. 03Lower the platform by bending the knees and hips until the deepest position you can control without rounding the lower back.
  4. 04Drive through the whole foot to extend the legs without snapping the knees into lockout.
  5. 05Repeat with the same range, then re-engage the safety before exiting.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSled 45° Leg PressRelated variationSled Vertical Leg PressRelated variationSled 45° Narrow-Stance Leg PressRelated variationSled 45° Wide-Stance Leg PressRelated variationSled Glute Dominant Leg PressRelated variationSled 45° Single-Leg Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteBarbell SquatComparable substituteAlternating Heel-Touch Side-Kick SquatComparable substituteKettlebell Deficit Sumo Squat from Step BoxesComparable substituteWide-Stance Hack Squat

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