Sled Wide Hack Squat

Muscles worked

Setup

1. Position yourself in the hack squat machine with your back and head firmly against the padded support.
2. Place your shoulders securely under the shoulder pads and grip the handles.
3. Position your feet high on the platform with a stance wider than shoulder-width and toes pointed outward at roughly 45 degrees.
4. Disengage the safety locks and fully extend your legs without locking your knees.

How to do it

1. Inhale and slowly lower the sled by bending at the hips and knees, maintaining a controlled 2-3 second tempo.
2. Continue descending until your thighs are at least parallel to the footplate, ensuring your lower back remains pressed against the pad.
3. Exhale and drive through your heels and mid-foot to push the sled back to the starting position.
4. Stop just short of locking your knees at the top to maintain tension on the target muscles.

Form checklist

• Keep your lower back and glutes in constant contact with the back pad at all times.
• Ensure your knees track in the same direction as your toes throughout the entire movement.
• Keep your heels flat on the platform; do not let them lift as you descend.
• Maintain a proud chest and avoid letting your shoulders round forward against the pads.

Pro tips

• Focus on 'spreading the floor' with your feet during the ascent to maximize adductor and glute medius activation.
• Pause for one second at the bottom of the movement to eliminate momentum and increase the stretch on the hip adductors.

Make it harder

• Implement a 4-second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.
• Incorporate '1.5 reps' by descending fully, rising halfway, descending again, and then returning to the start.

Frequently asked

What muscles does the sled wide hack squat work?

The sled wide 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 wide hack squat?

The sled wide hack squat uses sled machine.

Is the sled wide hack squat good for beginners?

Yes. The sled wide hack squat is a beginner-friendly movement and a strong foundation to build on.

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