Squat (Sled)

A bilateral squat variation performed against a weighted sled to develop lower body strength and power.

Instructions

1. Load a sled to an appropriate weight and position yourself in front of it.
2. Grasp the handles at approximately waist to chest height.
3. Stand with your feet shoulder-width apart, core engaged, and chest upright.
4. Descend into a squat by bending your knees and hips, pushing the sled away from you.
5. Lower until your thighs reach approximately parallel to the ground.
6. Drive through your heels to return to standing, pressing the sled away forcefully.

Tips

• Maintain upright posture throughout; avoid excessive forward lean.
• Keep your knees tracking over your toes; prevent valgus collapse inward.
• Descend with control; avoid dropping quickly into the bottom position.
• Drive through your entire foot, emphasizing heel pressure during the ascent.
• The sled handles provide pushing resistance, which encourages upright posture.