Sled Squat
The Sled Squat primarily works the Gluteus Maximus, Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus and stabilizer support from the Erector Spinae, Levator Scapulae, Trapezius (Middle), Trapezius (Upper). It is a machine compound exercise at beginner difficulty.
The Sled Squat is a beginner compound exercise performed with machine, following a squat movement pattern. It primarily targets the Gluteus Maximus, Rectus Femoris, with secondary engagement of the Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus. This is a bilateral pushing movement, meaning both sides work together to generate force.
A machine compound push exercise targeting the Gluteus Maximus and Rectus Femoris.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Rectus Femoris |
| Secondary | Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
The Gluteus Maximus, and Rectus Femoris are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Adductor Magnus, Gluteus Maximus, Rectus Femoris, and Soleus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, Levator Scapulae, Trapezius (Middle), and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- Squat down to place shoulders under padded bars.
- Lean back against back pad if available.
- Place feet shoulder width apart, slightly in front of shoulders.
Execution
- If hand or lever lock is available, disengage weight, squat to lowest position and re-engage lock.
- Lift sled by extending knees and hips until legs are straight.
- Lower sled by bending knees forward slightly while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet.
- Descend until thighs are just past parallel to floor.
- Return and repeat.
Comments
- On apparatuses with hand or lever lock, return sled to very bottom, disengage weight, return sled to mid-upper position, and re-engage weight before stepping out.
- Some Sled Squat apparatuses have back pads like the one shown, whereas,Sled Squat apparatuseshave no back pad requiring additional recruitment of stabilizer muscles.
- Keep head facing forward, back straight and feet flat on floor; equal distribution of weight through forefoot and heel.
- Knees should point same direction as feet throughout movement.
Tips & Common Mistakes
- Keep your chest up and spine neutral throughout — avoid rounding your lower back.
- Push your knees out in line with your toes as you descend.
- Aim for at least parallel depth — cutting squats short reduces muscle activation.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus, Rectus Femoris) and can be substituted based on your equipment or variation preferences.
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