Legs · Machines
Sled Hack Squat
The sled hack squat is a compound machine exercise designed to heavily target the quadriceps with secondary engagement from the glutes and hamstrings. Its stabilized back support significantly reduces spinal shear stress, making it an excellent primary or secondary leg movement for lifters of all experience levels.
- Equipment
- Machines
- Type
- Strength
- Animation
- Men and women
How to do it
- Position yourself on the hack squat machine, placing your back and shoulders against the pads.
- Adjust your feet on the platform slightly wider than shoulder-width apart with toes pointing outward.
- Unhook the safety latches and lower your body by bending your knees, keeping your back flat against the pad.
- Inhale and brace your core. Exhale as you push through your heels to return to the starting position, extending your legs fully.
- Focus on using your quadriceps, hamstrings, and glutes to perform the squat.
- Avoid locking your knees at the top of the movement.
- Control your descent and ascent, maintaining a smooth motion throughout the exercise.
Common mistakes
- Allowing the lower back or pelvis to lift away from the pad at the bottom places severe compressive stress on the lumbar spine.
- Letting the heels rise off the platform shifts unnecessary strain onto the patellar tendons and destabilizes the base of support.
- Locking the knees out forcefully at the top of the movement removes tension from the quadriceps and risks hyperextending the joint.
Tips
- Position your feet high enough on the footplate to achieve a deep squat without tucking your pelvis under.
- Lower the sled under control for two to three seconds to maintain constant muscular tension and protect the knees.
- Keep your entire foot planted firmly and drive predominantly through the midfoot and heels.
Sets and reps
Perform 3 to 4 sets of 8 to 12 repetitions for hypertrophy and strength, resting 2 to 3 minutes between working sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How does the hack squat compare to the barbell back squat?
The hack squat guides the movement along a fixed track and supports the torso, placing more direct mechanical tension on the quadriceps with lower stability demands on the lower back.
What should you do if your knees hurt during the exercise?
Try shifting your feet slightly higher on the platform to decrease the knee flexion angle; if sharp pain persists, stop the exercise immediately and consult a specialist.
