How to do the Sled Hack Squat
Sled Hack Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using sled machine, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
Sled Hack Squat demonstration · © GymiaFit
Sled Hack Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Sled Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Sled Hack Squat step by step
- 1Adjust the sled machine to a comfortable position for your height.
- 2Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards.
- 3Hold onto the handles or bars for stability.
- 4Lower your body by bending your knees and hips, keeping your back straight and chest up.
- 5Continue lowering until your thighs are parallel to the ground or slightly below.
- 6Pause for a moment, then push through your heels to raise your body back up to the starting position.
- 7Repeat for the desired number of repetitions.
A free workout that uses it
Sled Hack Squat — questions
What muscles does the Sled Hack Squat work?
The Sled Hack Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Sled Hack Squat?
You need sled machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Sled Hack Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Sled Hack Squat?
Sled 45 Degrees One Leg Press, Sled 45° Leg Press, Sled 45° Leg Press (back Pov) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Sled Hack Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.