Sled Closer Hack Squat

The Sled Closer Hack Squat is a squat variation using a weight-loaded sled on a 45-degree angle, intensely targeting your quadriceps and glutes.

IntermediateThighs Sled machine

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Sled Closer Hack Squat

Compound

Lever Linear Hack Squat

Thighs · Quadriceps · Leverage machine

Intermediate

Compound

Sled Wide Hack Squat

Thighs · Gluteus Maximus · Sled machine

Intermediate

Compound

Sled Reverse Hack Squat

Thighs · Gluteus Maximus · Sled machine

Advanced

Compound

Sled Lying Squat

Thighs · Gluteus Maximus · Sled machine

Intermediate

Description

A sled closer hack squat is a variation of the standard squat that focuses on the quadriceps. The exercise involves a sled, which is loaded with weight and angled at 45 degrees.

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How to do Sled Closer Hack Squat

01
Setup
Position yourself on the sled machine with your shoulders under the pads and your back flat against the backrest. Place your feet shoulder-width apart, slightly forward on the platform, with toes pointed slightly outward.
02
Setup
Unlock the safety catches and fully extend your legs without locking your knees. This is your starting position, ensuring tension is maintained on the sled.
03
Inhale and slowly lower the sled by bending your knees and hips, keeping your heels flat on the platform and your back pressed firmly against the pad. Descend until your thighs are parallel to the platform or slightly below, ensuring your knees track in line with your toes.
04
Exhale and powerfully push through your heels and mid-foot to extend your legs and return the sled to the starting position. Maintain control and avoid locking your knees at the top of the movement.

Tips

Maintain constant tension by never fully locking your knees at the top of the movement, keeping continuous engagement on your quadriceps and glutes.
Focus on a slow, controlled negative phase (lowering the sled) to maximize muscle engagement and minimize reliance on momentum.
Adjust your foot placement: placing feet slightly lower on the platform emphasizes the quadriceps, while a higher placement shifts focus more towards the glutes and hamstrings.
Brace your core throughout the entire movement to stabilize your spine and prevent any unnecessary strain on your lower back.

Common mistakes

Avoid letting your heels lift during the descent by ensuring your foot placement allows for a full range of motion while keeping your entire foot flat on the platform.
Prevent rounding your lower back by actively pressing your entire back, especially the lumbar region, against the back pad throughout the exercise.
Do not fully lock your knees at the top of the movement; instead, stop just short of lockout to maintain tension and protect your knee joints.

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Questions

What muscles does Sled Closer Hack Squat work?

Sled Closer Hack Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.

Is Sled Closer Hack Squat good for beginners?

Sled Closer Hack Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Sled Closer Hack Squat?

You need Sled machine to perform Sled Closer Hack Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Sled Closer Hack Squat?

Maintain constant tension by never fully locking your knees at the top of the movement, keeping continuous engagement on your quadriceps and glutes. Focus on a slow, controlled negative phase (lowering the sled) to maximize muscle engagement and minimize reliance on momentum. Adjust your foot placement: placing feet slightly lower on the platform emphasizes the quadriceps, while a higher placement shifts focus more towards the glutes and hamstrings. Brace your core throughout the entire movement to stabilize your spine and prevent any unnecessary strain on your lower back.

What are common mistakes when doing Sled Closer Hack Squat?

Avoid letting your heels lift during the descent by ensuring your foot placement allows for a full range of motion while keeping your entire foot flat on the platform. Prevent rounding your lower back by actively pressing your entire back, especially the lumbar region, against the back pad throughout the exercise. Do not fully lock your knees at the top of the movement; instead, stop just short of lockout to maintain tension and protect your knee joints.