Sled Hack Squat

Description

The sled hack squat is a compound lower-body machine exercise where you squat under shoulder pads on an angled sled track with your back fully supported. The fixed path and back support remove the balance and spinal-stability demand of free-weight squats, allowing pure quad-dominant squatting with heavy weight. It is one of the best machines for building quad size.

Muscle Group

Glutes, Quadriceps, Thighs

Equipment Required

Sled Machine

Sled Hack Squat Instructions

Step onto the hack squat machine and place your back flat against the pad. Position your shoulders under the shoulder pads.
Place your feet on the platform shoulder-width apart. Lower foot positions bias the quads more; higher positions bias glutes more.
Release the safety handles and straighten your legs to take the weight. Keep a slight bend in your knees at the top.
Brace your core and keep your back pressed firmly against the pad throughout.
Lower the sled by bending at the knees. Your knees should track over your toes.
Descend until your thighs are at least parallel to the platform or deeper if your flexibility allows.
Drive the sled back up by pressing through your full foot. Do not lock your knees at the top.
Re-engage the safety handles before exiting.