Sled Wide Hack Squat

The Sled Wide Hack Squat is an advanced lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. This compound movement is performed on a sled machine, making it a great addition to your leg day routine. To begin, position yourself on the sled machine with your feet shoulder-width apart and toes pointed slightly outwards. Make sure your shoulders are against the pad and grip the handles for stability. Push through your heels to extend your legs and unlock the weight sled. As you slowly lower yourself, focus on keeping your chest up, back straight, and knees in line with your toes. Descend until your thighs are parallel to the ground or slightly below. It's crucial to maintain control and avoid bouncing at the bottom of the movement to prevent injury. Once you reach the bottom position, engage your glutes and quadriceps to drive yourself back up to the starting position. Avoid fully locking out your knees at the top to maintain tension in the muscles. Repeat for the desired number of repetitions, keeping a slow and controlled tempo throughout the exercise. Remember, the Sled Wide Hack Squat can be challenging, so it's essential to start with lighter weights and gradually increase the load as your strength improves. Always prioritize proper form and consult with a fitness professional to ensure you're performing the exercise correctly and minimizing the risk of injury. Incorporate this exercise into your leg workout routine to enhance overall lower body strength and muscle development.

Instructions

• Start by positioning yourself on a wide hack squat machine. Place your feet on the platform with your toes slightly pointed outwards.
• Release the safety handles and lower yourself down by bending your knees and hips. Keep your back straight and chest up throughout the movement.
• Continue lowering until your thighs are parallel to the platform, or until your comfort level allows. Avoid going too low if it causes discomfort or compromises your form.
• Pause briefly at the bottom of the squat, then forcefully drive through your heels to extend your knees and hips. Keep your core engaged and maintain proper alignment.
• As you rise up, avoid locking out your knees at the top of the movement to keep tension on the muscles.
• Repeat for the desired number of repetitions, maintaining proper form and control throughout the exercise.
• Once finished, return the safety handles to their original position and carefully step off the machine.

Tips & Tricks

• Focus on proper form to engage the correct muscles
• Gradually increase the weight to challenge your body
• Breathe out as you push the sled, and breathe in as you release
• Don't lock your knees at the top of the movement
• Engage your core muscles for stability
• Use a controlled tempo throughout the exercise
• Keep your chest up and your shoulders back
• Avoid rounding your lower back
• Choose an appropriate weight that allows you to maintain good form
• Listen to your body and rest if you feel any pain or discomfort.