Sled Hack Squat

glutesupper legssled machine

Matutunan kung paano gawin ang Sled Hack Squat nang may tamang form at technique. Ang sled machine exercise na ito ay pangunahing nagta-target sa iyong Glutes, na may secondary emphasis sa Quadriceps, Hamstrings, Calves.

Sled Hack Squat exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Sled Hack Squat

Sundin ang mga hakbang na ito para maisagawa ang Sled Hack Squat nang may tamang form:

  1. 1Ayusin ang sled machine sa komportableng posisyon para sa iyong taas.
  2. 2Tumayo na ang mga paa ay lapad ng balikat sa platform, mga daliri ng paa ay bahagyang nakaturo palabas.
  3. 3Hawakan ang mga handle o bar para sa katatagan.
  4. 4Ibaba ang katawan sa pamamagitan ng pagtekuk ng mga tuhod at balakang, panatilihing tuwid ang likod at nakatayo ang dibdib.
  5. 5Patuloy na ibaba hanggang parallel ang mga hita sa lupa o bahagyang mas mababa.
  6. 6Sandali na huminto, pagkatapos ay itulak sa pamamagitan ng mga sakong para itaas ang katawan pabalik sa simula.
  7. 7Ulitin para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Sled Hack Squat

Primary

glutes

Secondary

quadricepshamstringscalves

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:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Sled Hack Squat?

Ang Sled Hack Squat ay pangunahing nagta-target sa iyong Glutes. Ang mga secondary muscles na ginagamit ay kabilang ang Quadriceps, Hamstrings, Calves. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Sled Hack Squat?

Ang Sled Hack Squat ay nangangailangan ng sled machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Sled Hack Squat nang may tamang form?

Simulan sa pamamagitan ng Ayusin ang sled machine sa komportableng posisyon para sa iyong taas. Tumayo na ang mga paa ay lapad ng balikat sa platform, mga daliri ng paa ay bahagyang nakaturo palabas. Hawakan ang mga handle o bar para sa katatagan. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

I-track ang Sled Hack Squat sa Cora

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