Sled Hack Squat
Learn how to do the Sled Hack Squat with proper form and technique. This sled machine exercise primarily targets your Glutes, with secondary emphasis on Quadriceps, Hamstrings, Calves.
How to Do the Sled Hack Squat
Follow these steps to perform the Sled Hack Squat with correct form:
- 1Adjust the sled machine to a comfortable position for your height.
- 2Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards.
- 3Hold onto the handles or bars for stability.
- 4Lower your body by bending your knees and hips, keeping your back straight and chest up.
- 5Continue lowering until your thighs are parallel to the ground or slightly below.
- 6Pause for a moment, then push through your heels to raise your body back up to the starting position.
- 7Repeat for the desired number of repetitions.
Sled Hack Squat Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- sled machine
- Body Part
- upper legs
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Sled Hack Squat?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Sled Hack Squat work?
The Sled Hack Squat primarily targets your Glutes. Secondary muscles worked include Quadriceps, Hamstrings, Calves. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Sled Hack Squat?
The Sled Hack Squat requires sled machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Sled Hack Squat with proper form?
Start by Adjust the sled machine to a comfortable position for your height. Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards. Hold onto the handles or bars for stability. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Sled Hack Squat?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Sled Hack Squat?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Sled Hack Squat best for?
The Sled Hack Squat fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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