A machine-based exercise that targets your lower body muscles including quads, hamstrings, and glutes.
- +Works the quads, glutes, and hamstrings
- +Can adjust weight easily for varied resistance
- +Good for beginners and those with back issues
- –Incorrect form can lead to knee or lower back strain
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust seat so knees are ~90° at start; back and hips flat on the pad
- Place feet shoulder-width on the platform, toes slightly out
- Grip handles, brace your core, and unrack by pressing up (don’t lock knees)
- Inhale and lower the sled by bending hips and knees; keep knees tracking over mid-foot
- Descend until thighs are about parallel to shins or before hips lift; keep back glued to pad
- Exhale and press through heels/mid-foot to return, stopping just short of lockout
- Use a slow, controlled tempo; start light and increase gradually
- Set safety stops and never bounce the weight