Sled Wide Hack Squat

Instructions

1
Sit on the leg press machine with your back and head resting firmly against the padded support. Position feet on the platform approximately shoulder-width apart, with toes pointing slightly outward. Maintain neutral spine alignment with lower back against the backrest.
2
Grip the handles on either side for stability. Ensure feet are positioned mid-platform with weight distributed evenly across the entire foot. Engage your core and take a deep breath before initiating movement.
3
Slowly lower the platform by bending at the knees and hips, allowing the weight to move toward your body. Descend in a controlled manner until knees reach approximately 90 degrees of flexion, maintaining lower back contact with the pad throughout the movement.
4
Drive through your heels and midfoot to extend the knees and hips, pushing the platform away from your body and returning to the starting position. Complete full hip and knee extension without hyperextending the knees at the top. Exhale during the pressing phase.
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Adductors, Rectus Abdominis
EQUIPMENTSled machine
DIFFICULTYBeginner

Overview

Focusing on the Sled Wide 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.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
  • Improves overall Hips stability and proprioception during heavy loads.

Common Mistakes

  • Using excessive momentum to swing the Sled machine rather than controlling the eccentric phase.
  • 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.

Pro Tips

Control the eccentric (lowering) phase of the Sled Wide 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, Adductors, Rectus Abdominis to maintain control of the Sled machine.

Exercise Variations

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

Beginner Tips

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

Frequently Asked Questions