Exercise guide · Intermediate · Compound

Sled Hack Squat: How to Do It & Muscles Worked

The sled hack squat is a lower body strength exercise performed on a sled machine. It primarily targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. The movement involves squatting down with the support of the sled machine, which helps guide the motion and provides stability.

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

How to do the sled hack squat

  1. Step 1: Adjust the sled machine to a comfortable position for your height.
  2. Step 2: Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards.
  3. Step 3: Hold onto the handles or bars for stability.
  4. Step 4: Lower your body by bending your knees and hips, keeping your back straight and chest up.
  5. Step 5: Continue lowering until your thighs are parallel to the ground or slightly below.
  6. Step 6: Pause for a moment, then push through your heels to raise your body back up 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 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 Hack Squat alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

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.