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Sled Reverse Hack Squat

Sled Reverse Hack Squat

The Sled Reverse Hack Squat is a dynamic and challenging exercise that targets multiple muscle groups in your lower body, including your quadriceps, hamstrings, and glutes. This compound movement not only helps to develop lower body strength and power, but also improves overall stability and balance. To perform the Sled Reverse Hack Squat, you'll need a sled or a hack squat machine. Start by standing with your back against the sled or machine, feet shoulder-width apart, and toes slightly pointed out. Grasp the handles or sides of the machine for stability. Next, lower your body down by bending at the knees and hips, as if you are sitting back into a chair. Your knees should track over your toes, and your back should stay straight throughout the movement. Keep lowering your body until your thighs are parallel to the ground or as low as your mobility allows. Now, drive through your heels and extend your knees and hips to return to the starting position. Be sure to maintain control and engage your muscles throughout the entire range of motion. Repeat for the desired number of repetitions. Incorporating the Sled Reverse Hack Squat into your workout routine can be a fantastic way to add variety and intensity to your lower body training. However, it's important to note that proper technique and form are crucial to avoid injury. If you're unsure about how to perform this exercise correctly, consider seeking guidance from a qualified fitness professional.


  • Start by positioning yourself on the Hack Squat machine, with your feet shoulder-width apart on the platform.
  • Engage your core and keep your back flat against the pad.
  • Release the hack squat brake and slowly lower the platform by bending your knees, allowing your hips and knees to flex.
  • Continue descending until your thighs are parallel to the floor or slightly below, ensuring you maintain control and stability throughout the movement.
  • From the bottom position, push against the platform to drive it back up, extending your knees and hips simultaneously.
  • Straighten your legs without locking your knees at the top of the movement, taking care to maintain tension in your muscles.
  • Repeat the exercise for the desired number of repetitions, focusing on maintaining proper form and control throughout the entire range of motion.
  • Once you have completed the set, carefully return the platform to the starting position and exit the Hack Squat machine.

Tips & Tricks

  • Focus on maintaining proper form throughout the entire exercise to maximize results and prevent injury.
  • Start with a weight that challenges you but still allows you to perform the exercise correctly.
  • Engage your core and keep your back straight throughout the movement.
  • Control the descent by slowly lowering the sled, maintaining tension in your muscles.
  • Push through your heels to drive the sled back up to the starting position.
  • Vary your foot placement to target different muscle groups. Try a narrow stance to emphasize quad muscles or a wide stance to focus on inner thigh muscles.
  • Incorporate this exercise as part of a well-rounded leg workout routine to build strength, muscle, and improve overall lower body function.
  • Add resistance gradually as you progress to continue challenging your muscles.
  • Listen to your body and rest when needed. Overtraining can lead to injury and hinder progress.
  • Don't forget to warm up before performing this exercise to prepare your muscles and joints for the intense work ahead.

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