sled closer hack squat: technique and muscles worked

Animated demonstration of sled closer hack squat

How to do this exercise

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

Equipment: Sled machine
Body part: Thighs Glutes
Target muscle: Quadriceps Gluteus maximus
Secondary muscle: Hamstrings Calves Adductors

Hypertrophy grade

Very good9 / 10

Nemeo’s take

The Hack Squat eliminates the limiting factor of the free bar squat: back stability. By being pressed against the backrest, you no longer have to worry about your balance or the fatigue of your lower back. This allows you to take your legs to a level of exhaustion that is almost impossible to achieve in a free squat without risking injury. The angle of the machine places tremendous stress on the quadriceps, particularly in the stretched position (at the bottom of the movement).

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

Turn this exercise into progress.

Track your sets, reps and weights with Nemeo and get recommendations for your next workout.

All exercises

sled closer hack squat

How to do this exercise

Turn this exercise into progress.

More exercises to explore

sled 45в° leg press

weighted stretch lunge

dumbbell bicep curl lunge with bowling motion