Sled Wide Hack Squat

Strengthen your glutes and quads with the Sled Wide Hack Squat. This compound exercise builds lower body power and targets the adductors.

IntermediateThighs Sled machine

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

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Variations of Sled Wide Hack Squat

Compound

Lever Linear Hack Squat

Thighs · Quadriceps · Leverage machine

Intermediate

Compound

Sled Reverse Hack Squat

Thighs · Gluteus Maximus · Sled machine

Advanced

Compound

Sled Lying Squat

Thighs · Gluteus Maximus · Sled machine

Intermediate

Compound

Sled Closer Hack Squat

Thighs · Gluteus Maximus · Sled machine

Intermediate

Description

A lower body exercise that strengthens the quads, glutes, and hamstrings. The user stands on a sled with a wide stance and squats.

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How to do Sled Wide Hack Squat

01
Setup
Position yourself on the sled machine with your shoulders securely under the pads and your feet on the platform.
02
Setup
Adopt a wide stance, placing your feet wider than shoulder-width apart with toes slightly pointed outwards at about a 30-45 degree angle. Release the safety catches.
03
Inhale as you slowly descend by bending your knees and hips, keeping your chest up and back pressed against the pad. Continue until your thighs are parallel to the platform or slightly below, ensuring your knees track over your toes.
04
Exhale as you powerfully drive through your heels and the outer edges of your feet to push the sled upward, extending your hips and knees to return to the starting position.
05
Fully extend your legs without locking your knees at the top, maintaining tension in your quads and glutes before initiating the next repetition.

Tips

Maintain a neutral spine throughout the movement by engaging your core, preventing your lower back from arching or rounding against the pad.
Focus on driving through your heels and the outer edges of your feet to maximize glute and outer quad activation, especially with the wide stance.
Control the eccentric (lowering) phase, taking 2-3 seconds to descend, which enhances muscle time under tension and promotes greater strength gains.
Ensure your knees consistently track in line with your toes during the descent and ascent to protect your knee joints and optimize muscle engagement.

Common mistakes

Rounding the lower back during the descent puts undue stress on the spine; fix this by engaging your core tightly and maintaining a proud chest.
Allowing knees to cave inward on the ascent reduces glute activation and stresses the knee joint; correct by actively pushing your knees out, tracking them over your toes.
Not going deep enough limits range of motion and muscle activation; ensure your thighs reach at least parallel to the platform for optimal glute and quad engagement.

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Questions

What muscles does Sled Wide Hack Squat work?

Sled Wide Hack Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Gluteus Medius, Soleus, Tensor Fasciae Latae.

Is Sled Wide Hack Squat good for beginners?

Sled Wide 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 Wide Hack Squat?

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

Maintain a neutral spine throughout the movement by engaging your core, preventing your lower back from arching or rounding against the pad. Focus on driving through your heels and the outer edges of your feet to maximize glute and outer quad activation, especially with the wide stance. Control the eccentric (lowering) phase, taking 2-3 seconds to descend, which enhances muscle time under tension and promotes greater strength gains. Ensure your knees consistently track in line with your toes during the descent and ascent to protect your knee joints and optimize muscle engagement.

What are common mistakes when doing Sled Wide Hack Squat?

Rounding the lower back during the descent puts undue stress on the spine; fix this by engaging your core tightly and maintaining a proud chest. Allowing knees to cave inward on the ascent reduces glute activation and stresses the knee joint; correct by actively pushing your knees out, tracking them over your toes. Not going deep enough limits range of motion and muscle activation; ensure your thighs reach at least parallel to the platform for optimal glute and quad engagement.