Sled Hack Squat

Instructions

1
Sit on the leg press machine with back and head firmly against the padded support. Position feet on the platform approximately shoulder-width apart with toes pointing slightly outward. Maintain neutral spine against the backrest.
2
Grip the handles on either side of the seat for stability. Ensure feet are placed on the platform with weight distributed evenly through the midfoot and heels. Disengage the safety handles by pushing them outward or to the sides.
3
Slowly lower the weight by bending the knees and hips simultaneously, allowing the platform to move toward your body. Lower until knees reach approximately 90 degrees of flexion or slightly less, keeping knees aligned with toes. Control the descent without bouncing.
4
Press through the midfoot and heels to extend the knees and hips, driving the platform away from your body. Return to the starting position with knees nearly straight but not locked. Exhale during the pressing phase and maintain continuous tension.
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Adductor Magnus, Gastrocnemius
EQUIPMENTSled machine
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Quadriceps, the Sled Hack Squat is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Hips, Thighs, while the use of Sled machine allows for a smooth, natural resistance curve.

Benefits

  • Improves overall Hips, Thighs stability and proprioception during heavy loads.
  • Utilizes Sled machine to create sustained mechanical tension, forcing deep muscle adaptation.
  • Significantly enhances the structural integrity and power of the Quadriceps.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.

Pro Tips

Control the eccentric (lowering) phase of the Sled Hack Squat for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Adductor Magnus, Gastrocnemius to maintain control of the Sled machine.

Beginner Tips

If you are new to the Sled Hack Squat, focus on mastering the movement pattern with zero weight before adding Sled machine.

Frequently Asked Questions