Sled Wide Hack Squat
Expert Advice
Keep your head and chest up throughout the movement. Drive through the heels to activate the glutes and quads more effectively.
How-to-do Steps
- Position yourself in the sled machine with your back against the pad and feet wider than shoulder-width apart.
- Unrack the sled by straightening your legs and disengaging the safety bars.
- Lower the sled by bending your knees and pushing your hips back as if sitting down.
- Continue until your thighs are parallel to the platform.
- Push through your heels to extend your legs and return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Sled Wide Hack Squat primarily targets the Glutes, Quads, with Strength mechanics using Sled Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Quads40%
Secondary
Calves10%
Equipment
Sled Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Sled Wide Hack Squat work?
Sled Wide Hack Squat primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Sled Machine.
How many sets and reps should I do for Sled Wide Hack Squat?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Sled Wide Hack Squat suitable for beginners?
Sled Wide Hack Squat is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
