Sled Hack Squat
The hack squat machine lets you overload the quads heavily with a supported, fixed movement path, reducing the balance demands of a free-weight squat.
Equipment
Machine
Difficulty
intermediate
Sets & reps
3-4 sets · 10-12 reps
Muscles worked
Quads, Glutes
A machine squat variation performed on an angled sled, targeting the quads with a fixed, supported movement path.
How to do it
- Position yourself in the hack squat machine with your shoulders under the pads and feet on the platform.
- Release the safety and lower yourself by bending your knees.
- Descend until your thighs are at least parallel to the platform.
- Drive through your heels to press back up to the starting position.
- Avoid locking your knees out hard at the top of each rep.
Coaching tips
- Foot placement changes the emphasis — higher on the platform targets the glutes and hamstrings more, lower targets the quads more.
- Keep your lower back pressed against the pad throughout the movement.
- The fixed path makes this a good option for pushing close to failure safely.
Common mistakes
- Placing feet too low on the platform, putting excess stress on the knees.
- Not descending deep enough to fully engage the quads.
Frequently asked questions
How does foot placement change the hack squat?
Feet placed higher on the platform shift emphasis toward the glutes and hamstrings; feet placed lower shift emphasis toward the quads.
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