Sled Full Hack Squat

Muscles worked

Setup

1. Position your back and shoulders firmly against the padded sled and grasp the side handles.
2. Place your feet shoulder-width apart on the platform, positioned low enough to allow for deep knee flexion but high enough to keep your heels flat.
3. Extend your legs to lift the weight slightly and disengage the safety locks.
4. Maintain a neutral spine with your head resting against the back pad and your core braced.

How to do it

1. Inhale and slowly lower the sled by bending your knees until your thighs are at least parallel to the platform, or deeper if your mobility allows.
2. Pause for a split second at the bottom of the movement to eliminate momentum and ensure full muscle recruitment.
3. Exhale and drive through your heels to push the sled back up to the starting position using a controlled, powerful tempo.
4. Stop just short of locking out your knees at the top to maintain constant tension on the quadriceps.

Form checklist

• Keep your heels glued to the platform throughout the entire movement.
• Ensure your knees track in line with your toes, avoiding any inward collapse (valgus).
• Maintain constant contact between your lower back and the back pad to protect the spine.
• Avoid 'butt wink' or the pelvis tilting off the pad at the bottom of the range.

Pro tips

• Focus on 'pushing the platform away' rather than just moving the weight to maximize mind-muscle connection with the quads.
• To emphasize the glutes and hamstrings, move your feet slightly higher on the platform; to isolate the quads, move them slightly lower.
• Maintain a 3-second eccentric (lowering) phase to increase time under tension and stimulate more growth.

Make it harder

• Add a 2-second pause at the bottom of each rep to remove the stretch reflex.
• Perform '1.5 reps' by going all the way down, coming halfway up, going back to the bottom, and then finishing the full extension.

Frequently asked

What muscles does the sled full hack squat work?

The sled full hack squat primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors, calves, and hip flexors as secondary muscles.

What equipment do you need for the sled full hack squat?

The sled full hack squat uses sled machine.

Is the sled full hack squat good for beginners?

The sled full hack squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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