Sled Hack Squat
The sled hack squat builds your quads and improves lower body pushing strength. It carries over well to squats, stairs, and other leg exercises.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Position yourself in the hack squat machine with your back and shoulders against the pads, and place your feet shoulder-width apart on the platform.
- 02
Grip the handles and brace your core, keep your chest up and your back in a neutral position.
- 03
Release the safety locks and lower yourself under control by bending your knees, track your knees in line with your toes, and keep your heels on the platform throughout the movement.
- 04
Push through your feet to drive the platform up and extend your knees until they are almost straight without locking them out, maintaining tension in your quadriceps.
Beginner's guide
§ 03 · GuideThe sled hack squat builds your quads and improves lower body pushing strength. It carries over well to squats, stairs, and other leg exercises.
You should feel it mostly in your quads, with some work in the glutes. It should not be felt in your knees or lower back.
A common mistake is lifting your heels or letting your knees cave in. Keep the pressure through your midfoot and heels, let your knees track over your toes.
How to get started at the gym
§ 04 · SisuLiftSled Hack Squat is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your weight over the midfoot and heels to help keep your knees aligned with your toes. Adjust your foot position on the platform: placing your feet higher shifts more emphasis to the glutes, while placing them lower emphasizes the quadriceps.
The sled hack squat effectively targets the quadriceps and provides a supported movement path, making it easy to achieve depth under control.
More exercises: Quadriceps
§ 06 · Same muscles
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