Glutes exercise · sled machine
Sled Hack Squat
The sled 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 hack squat
- 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.
- Lower your body by bending your knees and hips, keeping your back straight and chest up.
- Continue lowering until your thighs are parallel to the ground or slightly below.
- Pause for a moment, then push through your heels to raise your body back up 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.
