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Sled Hack Squat

QuadsGlutes AdductorsHamstringsAbs Compound Hack squat machine
Demo (loops)

How to do it

Starting position

  1. Press your back and shoulders completely against the pads.
  2. Place your feet shoulder-width apart securely in the center of the footplate.
  3. Grip the handles firmly and get ready.

Movement

  1. Slowly lower yourself, keeping your knees pointing in the direction of your toes.
  2. Lower down until your thighs are parallel to the floor.
  3. Push through the platform with your entire foot and return to the starting position.

Breathing

Inhale as you lower and exhale as you press up.

Cautions

  • If your knees collapse inward, it strains the joints. Keep them aligned with your toes.
  • Keep your back and hips against the pad.

Exercise info

Primary musclesQuadsGlutes
Secondary musclesAdductors · Hamstrings · Abs
EquipmentHack squat machine
Movement patternSquat
Rep range8–12 reps
7 similar exercises

Representative exercise: Sled Hack Squat

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.

With the hack squat machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.