Exercise guide · Intermediate · Compound

Sled Closer Hack Squat: How to Do It & Muscles Worked

The sled closer hack squat is a lower body exercise performed on a sled machine, primarily targeting the glutes while also engaging the quadriceps, hamstrings, and calves. It involves squatting with your back against a pad and feet on a platform, moving the weight by extending and flexing the knees and hips.

Primary muscles
Glutes
Secondary muscles
Quads , Hamstrings , Calves
Equipment
Sled Machine
Level · type
Intermediate · Compound
Demonstration of the sled closer hack squat
Front view: muscles worked by the sled closer hack squat. Primary: glutes. Secondary: quads, hamstrings and calves.
Back view: muscles worked by the sled closer hack squat. Primary: glutes. Secondary: quads, hamstrings and calves.
Primary Secondary

How to do the sled closer hack squat

  1. Step 1: Adjust the sled machine to a comfortable weight and position yourself with your back against the pad.
  2. Step 2: Place your feet shoulder-width apart on the platform, toes slightly pointed outwards.
  3. Step 3: Grip the handles on the sides of the machine for stability.
  4. Step 4: Engage your core and slowly lower your body by bending your knees and hips, keeping your back straight.
  5. Step 5: Continue lowering until your thighs are parallel to the ground or slightly below.
  6. Step 6: Pause for a moment at the bottom, then push through your heels to extend your legs and return to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the sled closer hack squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Sled Closer Hack Squat alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.