Exercise guide
Sled Hack Squat
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The Sled Hack Squat is a powerful compound movement that isolates the lower body by providing back support, allowing for deep knee flexion and intense quadriceps and glute activation. It is particularly effective for building leg mass while minimizing spinal loading compared to a traditional barbell squat.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Position your back flat against the padded backrest and place your shoulders firmly under the shoulder pads.
- Place your feet shoulder-width apart on the platform, slightly forward of your hips.
- Grip the safety handles and disengage the locking mechanism to take the weight.
How to do it
- Inhale and lower the sled by bending your knees and hips until your thighs are at least parallel to the footplate.
- Maintain a controlled 2-3 second descent, ensuring your lower back remains pressed against the pad.
- Exhale and drive through your heels to push the sled back up to the starting position.
- Stop just short of locking your knees at the top to maintain constant tension on the quadriceps.
Form checklist
- Keep your lower back and glutes glued to the back pad throughout the entire range of motion.
- Ensure your knees track in line with your toes, avoiding any inward collapse.
- Keep your heels firmly planted on the platform; do not let them lift as you descend.
- Maintain a neutral head position, looking straight ahead rather than at your feet.
Pro tips
- To emphasize the quadriceps, place your feet lower on the platform; to shift focus to the glutes and hamstrings, move your feet higher.
- Focus on 'pushing the platform away' rather than just moving the weight to enhance mind-muscle connection in the legs.
Make it harder
- Incorporate a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension.
- Utilize a 1.5 rep style, where you descend fully, rise halfway, descend again, and then return to the top.
Frequently asked
- What muscles does the sled hack squat work?
- The sled hack squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the sled hack squat?
- The sled hack squat uses sled machine.
- Is the sled hack squat good for beginners?
- The sled hack squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps