10 Best Sled Lying Squat Alternatives for Limited Equipment

The Sled Lying Squat is done lying on your back with a sled. Ranked closest by our scoring: the Sled 45° Leg Press, the Sled 45° Leg Wide Press and the Sled Closer Hack Squat.

Sled Lying SquatWatch the Sled Lying Squat

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Sled Lying Squat

The steps for the Sled Lying Squat itself, so you can judge how close each substitute below really is.

Glutes, with quadriceps, hamstrings, calves · Sled · Intermediate · Compound

  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.

The 10 Best Sled Lying Squat Alternatives

10 substitutes, ranked by how closely each one matches the Sled Lying Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Sled 45° Leg PressPlay demonstration

    1. Sled 45° Leg Press

    99% match

    Glutes · Intermediate · Compound

    It uses the same equipment and still works the glutes.

    • Sled
    How to perform it
    1. Adjust the seat and footplate of the sled machine to a comfortable position.
    2. Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate.
    3. Grip the handles on the sides of the seat for stability.
    4. Push the footplate away from your body by extending your legs, keeping your heels on the footplate.
    5. Continue pushing until your legs are almost fully extended, but without locking your knees.
    6. Pause for a moment at the top of the movement, then slowly lower the footplate back towards your body by bending your knees.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Sled Lying Squat
    • Equipment: a machine, the same as the Sled Lying Squat
    • Body position: lying on your back, the same as the Sled Lying Squat
  3. Sled Closer Hack SquatPlay demonstration

    3. Sled Closer Hack Squat

    91% match

    Glutes · Intermediate · Compound

    The same equipment, done standing instead.

    • Sled
    How to perform it
    1. Adjust the sled machine to a comfortable weight and position yourself with your back against the pad.
    2. Place your feet shoulder-width apart on the platform, toes slightly pointed outwards.
    3. Grip the handles on the sides of the machine for stability.
    4. Engage your core and slowly lower your body by bending your knees and hips, keeping your back straight.
    5. Continue lowering until your thighs are parallel to the ground or slightly below.
    6. Pause for a moment at the bottom, then push through your heels to extend your legs and return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Sled Lying Squat
    • Primary muscle: glutes, the same as the Sled Lying Squat
    • Equipment: a machine, the same as the Sled Lying Squat
    • Body position: standing, not lying on your back
  4. Smith Full SquatPlay demonstration

    4. Smith Full Squat

    87% match

    Glutes · Intermediate · Compound

    A good swap when you have a Smith machine to work with, and it still works the glutes.

    • Smith-machine
    How to perform it
    1. Set up the smith machine with the barbell at shoulder height.
    2. Stand with your feet shoulder-width apart, toes slightly turned out.
    3. Step under the bar and position it across your upper back, resting on your traps.
    4. Grip the bar with your hands slightly wider than shoulder-width apart.
    5. Unrack the bar and take a step back, maintaining a stable stance.
    6. Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees.
    7. Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows.
    8. Pause for a moment at the bottom, then drive through your heels to return to the starting position.
    9. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Sled Lying Squat
    • Primary muscle: glutes, the same as the Sled Lying Squat
    • Equipment: a machine, the same as the Sled Lying Squat
    • Body position: standing, not lying on your back

Why You Might Need a Sled Lying Squat Alternative

You might substitute the sled lying squat because you lack a sled, suffer from knee or lower-back irritation in the prone position, or prioritize unilateral strength work. Substitutes let you preserve the hip-extension stimulus that drives glute growth while avoiding painful joint angles. Pick movements that maintain a posterior-chain moment (hip hinge or loaded hip extension) and cue strong glute contraction, for example, pause at peak hip extension and actively squeeze the glutes. That preserves muscle activation and similar loading mechanics even when equipment or mobility limits rule out the sled variation.

Sled Lying Squat FAQ

What muscles does Sled Lying Squat work?

The sled lying squat primarily targets the gluteus maximus through hip extension, with secondary activation of the hamstrings and quadriceps to control knee flexion and extension. Core stabilizers and the adductors assist to maintain pelvic alignment and control the sled path.

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