Sled Hack Squat

Instructions

1
Sit on the leg press machine with back and head resting firmly against the padded support. Place feet on the platform approximately shoulder-width apart with toes pointing slightly outward.
2
Grip the handles on either side of the seat for stability. Position feet mid-platform with heels approximately 6-12 inches apart. Ensure knees are aligned over toes.
3
Lower the weight by bending knees and hips, controlling the descent as the platform moves toward the torso. Continue until knees reach approximately 90 degrees of flexion without allowing knees to cave inward or go past toes.
4
Drive through heels and mid-foot to extend knees and hips, pushing the platform away to return to starting position. Stop just short of full knee extension at the top to maintain tension on the quadriceps.
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Adductors, Vastus Medialis Obliquus
EQUIPMENTSled machine
DIFFICULTYBeginner

Overview

Focusing on the Sled Hack Squat allows you to target the Quadriceps with precision. As a foundational Strength exercise, the integration of Sled machine provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Utilizes Sled machine to create sustained mechanical tension, forcing deep muscle adaptation.
  • Improves overall Thighs stability and proprioception during heavy loads.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Using excessive momentum to swing the Sled machine rather than controlling the eccentric phase.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Quadriceps and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Adductors, Vastus Medialis Obliquus to maintain control of the Sled machine.

Exercise Variations

  • Dumbbell Sled Hack Squat
  • Cable Sled Hack Squat
  • Banded Sled Hack Squat

Frequently Asked Questions