Glutes exercise · sled machine
Sled Closer Hack Squat
The sled closer hack squat is a sled machine exercise that targets the glutes, with the quadriceps, hamstrings and calves assisting.
- Target muscle
- Glutes
- Also works
- Quadriceps, hamstrings, calves
- Equipment
- Sled machine
- Body part
- Upper legs
How to do the sled closer hack squat
- Adjust the sled machine to a comfortable weight and position yourself with your back against the pad.
- Place your feet shoulder-width apart on the platform, toes slightly pointed outwards.
- Grip the handles on the sides of the machine for stability.
- Engage your core and slowly lower your body by bending your knees and hips, keeping your back straight.
- Continue lowering until your thighs are parallel to the ground or slightly below.
- Pause for a moment at the bottom, then push through your heels to extend your legs and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the glutes. The quadriceps, hamstrings and calves work as secondary muscles. See all glute exercises or every sled exercise.
