Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
BeginnerCompoundMachine
Sled Lying Squat
Glutes · Upper Legs
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Adjust the sled machine to a comfortable weight.
- 2
Lie on your back on the sled machine with your feet on the footplate.
- 3
Position your feet shoulder-width apart and slightly angled outwards.
- 4
Grip the handles of the sled machine for stability.
- 5
Engage your glutes and core muscles.
- 6
Push through your heels and extend your legs to lift the sled.
- 7
Lower the sled back down by bending your knees and hips.
- 8
Repeat for the desired number of repetitions.
Muscles worked
Primary
Glutes
quadriceps
Secondary
quadricepshamstringscalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
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Assisted Lying Glutes Stretch
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Assisted Lying Gluteus And Piriformis Stretch
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Alternatives
Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Bodyweight
Assisted Lying Glutes Stretch
Glutes · Upper Legs
Beginner6
Bodyweight
Assisted Lying Gluteus And Piriformis Stretch
Glutes · Upper Legs
Beginner6
Resistance band
Band Bent Over Hip Extension
Glutes · Upper Legs
Beginner5
Resistance band
Band Hip Lift
Glutes · Upper Legs
Beginner5
Resistance band
Band Lying Hip Internal Rotation
Glutes · Upper Legs
Beginner5