The hip sled is also called a leg press or hack squat. It is referred to as a leg press when you lie on your back and push a moving weighted platform with your legs. It is referred to as a hack squat when you lie on your back at a 45-degree angle and push yourself back against a stationary platform. Another form involves standing a solid platform with the weight on your shoulders. All these types of sleds target your legs, glutes and hamstrings. The National Strength and Conditioning Association advises against using the shoulder weight sled if you have previous back injuries unless cleared by your doctor. Always have a spotter when attempting new or heavy weights.
Squat
The most basic and functional exercise on the sled is a squat. Position your legs so they are about shoulder width apart, feet pointing straight forward or slightly turned out. During the squat, keep your weight on your heels by positioning your feet higher up on the platform, whether you are seated or standing. Bend your knees and lower to about 90 degrees, then push with your legs to return to starting position.
Narrow Squat
During the narrow squat, position your legs so they are narrower than shoulder-width apart. It is the same basic movement as the squat, targeting the glutes and quads. The narrower leg position adds instability, requiring greater activation of lateral quads, adductor or inner thigh muscles, hamstrings and gluteus medius muscles to help stabilize the legs.
One Legged Squat
Do exercise on a seated hip sled before attempting it standing. Adjust your center of gravity by moving your supported leg medially, allowing you to balance while performing the squat. Position your unsupported leg next to the standing leg to act as a spot, but do use any support with that leg. Do a single leg squat as you would a regular squat. These allow you to work each leg individually to account for bilateral weaknesses, instead of subconsciously pushing harder with the stronger leg during a normal squat.
Sumo Squat
This exercise can also be called a plie squat. Position your feet on the platform so they are wider than shoulder width apart. Turn your feet out so they are about 45 degrees out from center. Do a squat, but keep your knees facing laterally rather than forward. Lower as far as your range of motion allows without letting your hips fall below your knees. Squeeze your glutes and stand back up. The sumo squat targets the inner thighs and glutes.
Calf Raises
Position your feet at the bottom part of the platform so that your heels hang off the back. Lower your heels as far as you can get, the push back up as high as you can go, squeezing your calf muscles. Hold the up position for a second, the lower back down and repeat. Do this with your toes pointed directly forward, turned out, and turned in for a total calf workout.
References
- "Essentials of Strength Training and Conditioning" National Strength and Conditioning Association. Baechel, Thomas R. and Earle, Roger W. 2008.
- Exercise Prescription: Hips
- BodyBuilding.com: Leg Presses
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