Sled Reverse Hack Squat

Description

How to Do Sled Reverse Hack Squat

1. 1
   Setup

   Position yourself facing the sled, placing your shoulders under the pads and feet hip-width apart on the platform. Ensure your back is straight and core engaged.

2. 2
   Setup

   Unlock the safety catches, allowing the sled to bear the weight. Maintain a slight bend in your knees, avoiding full lockout at the top.

3. 3

   Inhale as you slowly lower the sled by bending your knees and hips, keeping your chest up and back pressed against the pad. Descend until your thighs are parallel to the platform or slightly below.

4. 4

   Exhale as you powerfully drive through your heels and midfoot to push the sled back up to the starting position. Extend your legs without locking your knees at the top.

5. 5

   Focus on squeezing your glutes and quads at the top of the movement for maximum muscle activation. Control the movement throughout the entire range of motion.

Tips

• Maintain a neutral spine throughout the movement by keeping your core braced and pressing your lower back firmly against the pad.
• Adjust your foot placement slightly higher on the platform to emphasize glute activation, or lower to target the quadriceps more directly.
• Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle tension and enhance hypertrophy.
• Keep your knees tracking in line with your toes to prevent undue stress on the knee joint and ensure proper form.

Common Mistakes

• ×Rounding the back during the descent compromises spinal safety; instead, keep your chest high and maintain a neutral spine by engaging your core.
• ×Allowing knees to cave inward puts stress on the knee joints; actively push your knees out slightly, aligning them over your second and third toes.
• ×Rushing the movement reduces muscle engagement; control both the lowering and pushing phases to maximize time under tension.