Sled Hack Squat

A machine-based squat that emphasizes the quadriceps. The angled sled removes the stability requirement of a barbell squat, allowing for deeper quad isolation.

Exercise Details

Level
Intermediate
Body Area
lower
Type
squat
Mechanics
Compound
Required Equipment
Sled Machine
Sled Machine
Target Muscle Groups
Primary
Quads
Secondary
Hamstrings

Setup

Place your back against the sled and shoulders under the pads. Position feet shoulder-width apart on the platform. Disengage the safety locks.

Instructions

1. Lower the sled by bending your knees until they form a 90-degree angle.
2. Keep your back flat against the pad.
3. Drive through your heels to return to the top.
4. Maintain constant tension on the quads.
5. Keep your core braced.

Common Mistakes

1. Heels lifting off the platform.
2. Rounding the lower back.
3. Locking the knees.

Alternative Exercises

Sumo Deadlift
Intermediate / Barbell / Hamstrings / hinge
A deadlift variation that targets the glutes and adductors. The wide stance allows for a more upright torso, making it ideal for those with long limbs.
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Squat
Beginner / Bodyweight-only / Quads / squat
The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.
View more

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