Sled Hack Squat
A machine squat on an angled sled with your back supported to train the quads, glutes, and legs through a controlled range.
Secondary muscles
How to do it
- Stand on the sled platform with your back against the pad and your shoulders under the pads.
- Place your feet about shoulder-width apart on the platform with toes turned slightly out, then grip the handles.
- Unlock the sled and lower yourself by bending your knees and hips until your thighs reach parallel or your deepest controlled position.
- Keep your full foot planted against the platform as your knees track in line with your toes.
- Drive through your heels and midfoot to extend your knees and hips and return the sled upward.
- Stop just short of locking your knees, then continue into the next repetition.
Form cues
- Keep your back on pad
- Knees track over toes
- Push through whole foot
- Control the descent
Common mistakes
- Feet placed too low so the heels lift off the platform
- Knees collapsing inward during the lowering phase
- Lower back rounding or hips peeling off the pad
- Bouncing out of the bottom instead of pausing briefly
Breathing
Inhale as you lower the sled, then exhale as you press it back up.
