Sled Closer Hack Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Sled Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Sled Closer Hack Squat is a lower-body exercise performed on a sled machine that primarily targets the glutes while also engaging the quadriceps as a secondary muscle group. In this exercise, you position yourself on the sled with your feet closer together than a standard squat, keeping your back straight and chest lifted. You lower your body by bending at the knees until your thighs are parallel to the floor, then push through your heels to return to the starting position. This controlled movement emphasizes glute activation while maintaining proper form, core engagement, and joint safety, making it an effective compound exercise for building strength and stability in the lower body.
How to Perform
Begin by positioning yourself on the sled machine with your feet close together, keeping your back firmly against the pad and chest elevated.
Slowly bend your knees to lower your body, maintaining a straight spine and upright chest, until your thighs reach approximately parallel to the platform.
Drive through your heels to raise your body back to the starting position, keeping your back pressed against the pad and chest lifted.
Continue this motion for the chosen number of repetitions, ensuring smooth and controlled movements throughout.
Keep your core tight during the entire exercise to support your lower back and improve stability.
Avoid fully locking your knees at the top to maintain tension on the muscles and protect your joints.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Perform the exercise with deliberate and steady movements, taking care not to rush when lowering or pushing the sled back up. Controlled motion ensures maximum engagement of the glutes and quads while minimizing injury risk.
Make sure to move through the exercise’s complete range of motion. Lower your body until your thighs are roughly parallel to the platform, then extend your legs back up without locking your knees at the top to maintain muscle tension.
Avoid placing excessive weight on the sled. Overloading can compromise your posture, reduce effectiveness, and increase the chance of injury.
Focus on maintaining proper alignment throughout the exercise, keeping your back against the pad, chest lifted, and core activated to support stability and balance.
Prioritize quality of movement over quantity of weight or repetitions to maximize results safely.
How Not to Perform
Don’t lean forward or arch your back while performing the squat, as this shifts tension away from the glutes and quads and increases the risk of lower-back strain.
Avoid letting your knees cave inward or drift too far forward over your toes, which can stress the knee joints and reduce effectiveness on the target muscles.
Do not rush through the movement; bouncing or using momentum decreases muscle engagement and increases injury risk.
Avoid lifting your heels off the platform; pushing through the toes instead of the heels reduces glute activation and places unnecessary strain on the knees.
Don’t lock your knees at the top of the movement, as this releases tension from the muscles and can stress the joints.
Avoid overloading the sled with too much weight; this often compromises form and can lead to injuries or improper muscle targeting.
Do not neglect core engagement; a relaxed core can destabilize the movement, reducing efficiency and increasing lower-back strain.
Avoid performing partial squats that don’t bring your thighs close to parallel, as this limits the exercise’s effectiveness on the glutes and quads.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
