Sled Hack Squat: Do your hips lift off the pad?
Keep your back against the pad as you lower yourself and come back up. Do not lift your hips off the pad.
How to fix it
- Press your back firmly against the back pad.
- Keep your hips against the pad throughout the movement, too.
- Slowly lower yourself, then press the footplate to come back up without lifting your heels.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 3 sets of 11 reps at 40kg as planned in your last workout, the app keeps the weight the same and increases your reps to 12. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreHow far should you lower yourself?
Sources differ. One study had participants lower themselves until their knees were bent to 90 degrees. Some sources suggest lowering yourself until just before your knees are fully bent. Either way, do not lift your hips off the pad.
See this exercise in detail
More on the same body part
Sources
- NSCA, Basics of Strength and Conditioning
- Thomas MH·Burns SP, International Journal of Exercise Science (2016)
- Unhjem R et al., BMC Sports Science, Medicine and Rehabilitation (2016)
- Loe H et al., PLOS ONE (2026)
- ExRx.net, Sled Hack Squat
- BarBend, Crack the Code on New Leg Gains With the Hack Squat Machine
- Nordic Performance Training, Hack Squat: Technique, Benefits and Variations
- PureGym, How To Do Hack Squats
- Rep Fitness, Quad Goals: Mastering the Hack Squat
This article 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.