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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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