Sled Lying Squat

Sled Lying Squat Instructions

- Padding for comfort.

Positioning:
1. Lie down on the sled machine's padded surface with your back flat and your head resting against the pad.
2. Position your feet on the platform or sled base at shoulder-width apart, ensuring your knees are bent at about a 90-degree angle.
3. Adjust the sled's weight according to your fitness level; beginners should start with minimal weight to focus on form.

Movement:
1. Grasp the handles of the sled machine firmly.
2. Engage your core muscles and press through your heels to lift the sled by extending your legs.
3. Keep your back flat against the pad throughout the movement, avoiding any arching or lifting of the upper body.
4. As you lift, your knees should not extend past your toes; maintain alignment.
5. Push the sled upward until your legs are fully extended, but do not lock your knees at the top.
6. Slowly lower the sled back to the starting position by bending your knees, controlling the descent.
7. Repeat the movement for the desired number of repetitions, ensuring to maintain controlled movements throughout the exercise for effectiveness and safety.

Tips:
- Keep your movements slow and controlled to avoid injury.
- Maintain a neutral spine throughout the exercise.
- Focus on your breathing; exhale when pushing up and inhale when lowering down.