Sled Hack Squat

Sled Hack Squat

The Sled Hack Squat is a highly effective compound exercise that targets multiple muscle groups, primarily the quadriceps, hamstrings, and glutes. As the name suggests, this exercise requires the use of a sled or a hack squat machine. The sled hack squat is a great option for individuals who want to build lower body strength and develop overall lower body muscle mass. During the sled hack squat, the individual places their shoulders and upper back against the pads of the machine, with the feet shoulder-width apart on the platform. The individual then bends at the knees and hips, lowering the body into a squat position, while keeping the back straight and head facing forward. The movement is similar to a traditional squat, but with the added resistance from the sled or machine. The sled hack squat is an effective exercise because it allows for greater load and intensity compared to traditional bodyweight squats. This increased resistance helps to stimulate muscle growth and strength gains. Additionally, the sled hack squat places less stress on the lower back compared to barbell squats, making it a suitable option for individuals with lower back issues. Incorporating the sled hack squat into your lower body workout routine can help to improve overall leg strength, increase muscle mass, and enhance athletic performance. Be sure to start with a weight that challenges your muscles but still allows for proper form and technique. As with any exercise, it's essential to listen to your body and adjust the weight and intensity as needed. Adding the sled hack squat to your training regimen can be a game-changer in achieving your lower body goals. So get ready to squat your way to stronger, more defined legs with this challenging and rewarding exercise.


  • Position yourself in front of the sled machine with your feet shoulder-width apart.
  • Grasp the handles of the sled machine with an overhand grip.
  • Lower your body by squatting down, keeping your chest up and your back straight.
  • Continue descending until your thighs are parallel to the floor, or as low as you can comfortably go.
  • Push through your heels and drive the sled back up to the starting position.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to maximize the benefits of the exercise.
  • Incorporate a full range of motion by going as low as possible and coming up until your knees are fully extended.
  • Engage your core muscles throughout the entire movement to maintain stability and prevent lower back strain.
  • Start with lighter weights and gradually increase the resistance as you improve to avoid injury.
  • Ensure that your feet are firmly planted on the platform and your knees are aligned with your toes.
  • Breathe properly by exhaling during the exertion phase (when you push the sled) and inhaling during the relaxation phase (when you return to the starting position).
  • Vary your foot positioning to target different muscles. Placing your feet higher on the platform will engage your quads more, while lower foot placement will emphasize the glutes and hamstrings.
  • Don't rush the exercise. Focus on the control and quality of each repetition rather than the quantity.
  • Allow for adequate rest and recovery between sets to prevent overtraining and promote muscle growth.
  • Track your progress and gradually increase the workout volume, load, or intensity to continue challenging your muscles and avoid hitting a plateau.


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