Sled Reverse Hack Squat

Master the sled reverse hack squat to build powerful quads and glutes. This compound exercise effectively targets your lower body for strength and muscle

AdvancedThighs Sled machine

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

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Variations of Sled Reverse 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 Closer Hack Squat

Thighs · Gluteus Maximus · Sled machine

Intermediate

Compound

Lever Seated Squat

Thighs · Gluteus Maximus · Leverage machine

Intermediate

Description

A sled reverse hack squat is a compound exercise that primarily targets the quadriceps, but also works the glutes and hamstrings. The individual stands in a sled, which is angled at 45 degrees and pushes the weight upwards using their legs.

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How to do Sled Reverse Hack Squat

01
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.
02
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.
03
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.
04
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.
05
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.

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Questions

What muscles does Sled Reverse Hack Squat work?

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

Is Sled Reverse Hack Squat good for beginners?

Sled Reverse Hack Squat is rated advanced. 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 Reverse Hack Squat?

You need Sled machine to perform Sled Reverse 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 Reverse Hack Squat?

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.

What are common mistakes when doing Sled Reverse Hack Squat?

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.