Sled Hack Squat
The Sled Hack Squat primarily works the Gluteus Maximus, Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus. It is a machine compound exercise at beginner difficulty.
The Sled Hack Squat is a beginner compound exercise performed with machine, following a squat movement pattern. It primarily targets the Gluteus Maximus, Rectus Femoris, with secondary engagement of the Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus. This is a bilateral pushing movement, meaning both sides work together to generate force.
A machine compound push exercise targeting the Gluteus Maximus and Rectus Femoris.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Rectus Femoris |
| Secondary | Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
The Gluteus Maximus, and Rectus Femoris are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Adductor Magnus, Gluteus Maximus, Rectus Femoris, and Soleus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
How to Perform
Preparation
- Lie supine on platform with shoulders against pad.
- Place feet high up on platform.
- Extend hips and knees.
- Release dock levers.
Execution
- Lower sled by flexing hips and knees until hips are completely flexed.
- Raise sled by extending knees and hips.
- Repeat.
Comments
- If available, re-engage support lever in extended position before dismounting.
- If insufficient hip flexibility forces pelvis to pull away from back pad at lower portions of movement, only lower sled just short of spinal articulation.
- Keep knees pointed same directions as feet.
- Do not allow heels to raise off of platform, pushing with both heel and forefoot.
- Placing feet slightly high on platform emphasize Gluteus Maximus.
- Placing feet slightly lower on platform emphasize Quadriceps.
Tips & Common Mistakes
- Keep your chest up and spine neutral throughout — avoid rounding your lower back.
- Push your knees out in line with your toes as you descend.
- Aim for at least parallel depth — cutting squats short reduces muscle activation.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus, Rectus Femoris) and can be substituted based on your equipment or variation preferences.
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