Squat on sled machine (lying)
The sled lying squat is a powerful exercise that primarily targets the quadriceps, hamstrings, and glutes while also engaging the calves and lower back. Key benefits include improved lower body strength, enhanced muscular endurance, and increased stability in the knee and hip joints. Athletes can greatly profit from this exercise as it mimics natural movement patterns, aiding in better performance in sports that require explosive leg power and agility. Its low-impact nature also makes it suitable for reducing injury risk while maximizing muscle activation.
| Primary muscle group: | Legs |
| Exercise type: | Machine |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
89kg
Avg. weight
195lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Sit on the leg press machine and place your feet flat on the platform, shoulder-width apart.
- 2Grab the machine handles with your hands to secure your position.
- 3Push your feet into the platform to extend your legs and push the weight up, but keep a slight bend in your knees to avoid locking them.
- 4Slowly lower the weight by bending your knees, bringing them towards your chest. Ensure your feet remain flat on the platform and your back stays flat against the sled.
- 5Pause at the bottom when your legs are at approximately a 90-degree angle.
- 6Push the weight back up to the starting position, maintaining proper form.
- 7Repeat the exercise for the desired number of repetitions.
Tips & Tricks
Engage Your Core: Maintain a tight core throughout the entire movement. This will help stabilize your spine and reduce the risk of lower back injury.
Position Your Feet: Place your feet shoulder-width apart or slightly wider on the sled platform. Ensure that they are positioned deep enough on the platform to allow for a comfortable range of motion without compromising your form.
Adjust the Sled Machine: Make sure the machine is set up correctly according to your height and body mechanics. Proper adjustment is crucial for maximizing effectiveness and minimizing the risk of injury.
Warm-Up: Always warm up before starting your set. This can include 5-10 minutes of light cardio and dynamic stretches that target the quadriceps, hamstrings, and glutes.
Control the Movement: Perform the exercise in a controlled manner. Avoid jerky or rapid movements, as these can increase the risk of injury.
Depth Matters: Lower yourself until your thighs are parallel to the sled platform or slightly below. Going too deep or not deep enough can either reduce the effectiveness or increase the risk of strain.
Breathing: Inhale as you lower the sled, and exhale as you press back up. Proper breathing helps maintain control and oxygenates your muscles more efficiently.
Mind Muscle Connection: Focus on activating your glutes, quads, and hamstrings. Visualize these muscles working as you perform each rep.
Knee Alignment: Ensure your knees track over your toes throughout the movement. Avoid letting your knees cave inward or extend too far forward past your toes.
Progress Gradually: Start with lighter weights to master proper form before gradually increasing the load. Overloading too quickly can lead to poor technique and potential injury.
Recovery: Give your muscles adequate time to recover between workouts. Squats are demanding, and proper recovery is essential for growth and preventing overuse injuries.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
