Squat down to place shoulders under padded bars. Lean back against back pad if available. Place feet shoulder width apart, slightly in front of shoulders.
If hand or lever lock is available, disengage weight, squat to lowest position and re-engage lock. Lift sled by extending knees and hips until legs are straight. Lower sled by bending knees forward slightly while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Return and repeat.
On apparatuses with hand or lever lock, return sled to very bottom, disengage weight, return sled to mid-upper position, and re-engage weight before stepping out. Some Sled Squat apparatuses have back pads like the one shown, whereas, Sled Squat apparatuses have no back pad requiring additional recruitment of stabilizer muscles. Keep head facing forward, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement.