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Sled Hack Squat - Legs (WRONG-RIGHT)

Sled Hack Squat - Legs (WRONG-RIGHT)

The Sled Hack Squat is a compound exercise that primarily targets the muscles of the lower body, especially the quadriceps, hamstrings, and glutes. This exercise is performed using a sled machine, where the individual stands with their back against a pad and their feet shoulder-width apart on a platform. The movement involves bending at the knees and hips to lower the platform, then pushing through the heels to extend the legs and return to the starting position. Performing the Sled Hack Squat with proper form is crucial to maximize its effectiveness and reduce the risk of injury. One common mistake to avoid is rounding the back during the movement. This can put unnecessary strain on the lower back and diminish the activation of the targeted muscles. Instead, maintain a neutral spine throughout the exercise by engaging the core and keeping the chest lifted. Another mistake to watch out for is allowing the knees to cave inwards as you descend into the squat. This can place excessive stress on the knee joints and compromise stability. To prevent this, focus on pushing the knees outwards, in line with the toes, as you lower the platform. Engaging the glute muscles can also help reinforce proper alignment and activation of the lower body muscles. Remember, using the appropriate weight is essential to ensure proper form and avoid injury. Start with a weight that challenges you but allows you to maintain good technique. As you become stronger and more comfortable with the movement, you can gradually increase the resistance. Incorporating the Sled Hack Squat into your lower body workout routine can help you build strength, power, and muscle in your legs. Be sure to complement this exercise with other lower body exercises, such as lunges and deadlifts, for a well-rounded leg workout. As always, listen to your body, progress at your own pace, and enjoy the benefits of a strong lower body.


  • Start by positioning the sled hack squat machine according to your height and comfort level.
  • Engage your core and grasp the handles with an overhand grip.
  • Place your feet shoulder-width apart on the platform, ensuring that your toes are slightly pointed outward.
  • Keep your chest up, back straight, and maintain a neutral spine throughout the movement.
  • Begin the exercise by bending your knees and lowering your body into a squatting position.
  • Keep your weight distributed evenly on the heels and midfoot, avoiding leaning forward excessively.
  • Squat down until your thighs are parallel to the floor or slightly lower, while maintaining control and stability.
  • Pause briefly at the bottom of the movement, then push through your heels to extend your legs and return to the starting position.
  • Avoid fully locking out your knees at the top to maintain tension on the muscles and protect your joints.
  • Remember to breathe consistently throughout the exercise, exhaling as you push through the movement and inhaling as you lower your body.

Tips & Tricks

  • Focus on keeping your core engaged throughout the movement to maintain stability and prevent lower back strain.
  • Start with lighter weights and gradually increase the load as your strength improves.
  • Keep your feet flat on the ground and distribute your weight evenly between both feet.
  • Make sure your knees are tracking in line with your toes, and avoid letting them cave inward.
  • Control the descent of the sled by bending your knees and hips and avoiding any sudden drops.
  • As you push the sled back up, drive through your heels and engage your glutes for maximum power.
  • Don't lock your knees at the top of the movement; maintain a slight bend to keep tension on the muscles.
  • Focus on proper breathing technique, inhaling as you lower the sled and exhaling as you push back up.
  • Avoid rounding your back or hunching your shoulders; maintain a tall posture throughout the exercise.
  • Listen to your body and take rest days as needed to allow for proper recovery and muscle growth.


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