Sled Reverse Hack Squat

Instructions

1
Sit on the leg press machine with your back and head resting firmly against the padded support. Place feet on the platform shoulder-width apart with toes pointed slightly outward. Ensure feet are positioned mid-platform.
2
Grip the handles on either side of the seat for stability. Adjust the machine so your knees start at approximately 90 degrees of flexion with the safety bars disengaged.
3
Slowly lower the weight by bending your knees, controlling the descent so knees track over toes. Continue until knees reach approximately 90 degrees of flexion or slightly deeper, avoiding knee collapse inward.
4
Drive through your heels and mid-foot to extend the legs, pushing the platform away. Return to the starting position with knees at 90 degrees, stopping just short of full knee lockout to maintain constant 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 Reverse Hack Squat is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Thighs, while the use of Sled machine allows for a smooth, natural resistance curve.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Improves overall 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.

Pro Tips

If you feel this primarily in your joints rather than the Quadriceps, instantly lower the weight and readjust your Sled machine setup.

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.

Exercise Variations

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

Beginner Tips

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

Frequently Asked Questions