TETSUSled Hack Squat
The Sled Hack Squat is a sled machine exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 7 steps below for correct form, with an animated demonstration.
glutesupper legs
quadricepshamstringscalves
sled machine
How to do the Sled Hack Squat
- Adjust the sled machine to a comfortable position for your height.
- Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards.
- Hold onto the handles or bars for stability.
- Lower your body by bending your knees and hips, keeping your back straight and chest up.
- Continue lowering until your thighs are parallel to the ground or slightly below.
- Pause for a moment, then push through your heels to raise your body back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Sled Hack Squat work?
The Sled Hack Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Sled Hack Squat?
You need a sled machine to perform the Sled Hack Squat.
How many sets and reps of the Sled Hack Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Sled Hack Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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