sled hack squat: technique and muscles worked

Animated demonstration of sled hack squat

How to do this exercise

Step:1 Adjust the sled machine to a comfortable position for your height.
Step:2 Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards.
Step:3 Hold onto the handles or bars for stability.
Step:4 Lower your body by bending your knees and hips, keeping your back straight and chest up.
Step:5 Continue lowering until your thighs are parallel to the ground or slightly below.
Step:6 Pause for a moment, then push through your heels to raise your body back up to the starting position.
Step:7 Repeat for the desired number of repetitions.

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

Hypertrophy grade

Very good9 / 10

Nemeo’s take

The machine squat offers exceptional stability, allowing the load and tension to be concentrated on the quadriceps and glutes with limited technical risk. Unlike its big brother, the free squat, it reduces the limiting factor of the core, optimizing muscle recruitment while minimizing systemic fatigue. Ideal for going to failure in complete safety, it excels for progressive overload, even if a slight deficit in stabilizing work remains the main compromise.

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.

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sled hack squat

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