Sled 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 Hack Squat is a lower-body exercise performed on a sled machine that primarily targets the glutes while also engaging the quadriceps as secondary muscles. This compound movement involves both the hips and knees, making it effective for building strength and muscle in the posterior chain and thighs. By positioning the feet on the sled platform and lowering the body in a controlled squat motion, the glutes are activated during the push-back phase, while the quads assist in knee extension. The exercise emphasizes proper form, including keeping the chest upright, back straight, and driving through the heels, which ensures maximal muscle engagement while reducing strain on the lower back and knees. It is an excellent choice for those looking to strengthen and sculpt the glutes and quads simultaneously.
How to Perform
Adjust the sled to a suitable weight that allows you to perform the exercise safely and effectively.
Stand in front of the sled, keeping your feet about shoulder-width apart.
Step onto the sled platform, placing your feet firmly with toes pointing straight ahead.
Hold the sled handles on each side, keeping your arms extended but relaxed.
Slowly bend your knees and hips, lowering your body in a controlled squat while maintaining a straight back and upright chest.
Continue descending until your thighs are roughly parallel to the platform, ensuring your knees track over your toes.
Press through your heels to lift your body back to the starting position, fully extending your legs without locking your knees.
Perform the movement for the intended number of repetitions, keeping your core engaged and avoiding any sudden jerks or forward leaning.
★ 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
Focus on pressing through your heels to maximize glute activation.
Keep your chest up and back straight to protect the lower back.
Avoid letting your knees collapse inward; keep them aligned with your toes.
Control the lowering phase—don’t drop too quickly to prevent knee strain.
Adjust the sled weight so you maintain proper form throughout all reps.
Engage your core to enhance stability and balance during the movement.
Don’t lock your knees at the top; maintain slight tension for continuous muscle engagement.
Position your feet correctly on the platform—too high or low changes the muscle focus.
Breathe steadily: inhale while lowering, exhale while pushing up.
Avoid leaning forward excessively, as it shifts the load from glutes to quads.
How Not to Perform
Don’t let your knees cave inward or flare outward, as this can strain your ligaments and reduce glute activation.
Avoid leaning your torso forward excessively; this shifts the emphasis to the quads and lower back.
Don’t lift your heels off the platform—this decreases glute engagement and increases knee stress.
Avoid locking your knees at the top of the movement, which can waste energy and reduce constant tension on the muscles.
Don’t use a weight that is too heavy, causing you to sacrifice form or bounce at the bottom of the squat.
Avoid dropping quickly into the squat; uncontrolled descent increases the risk of knee and lower-back injuries.
Don’t grip the handles too tightly or shrug your shoulders, which can create unnecessary tension in the upper body.
Avoid positioning your feet incorrectly on the platform—too high or low shifts focus away from the glutes.
Don’t hold your breath; failing to breathe properly can reduce performance and stability.
Avoid short or partial reps that don’t reach thigh-parallel depth, as this limits glute activation and overall effectiveness.
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.
