Sled Wide Hack Squat
Step by step
How to perform
- With your back against the pad and shoulders under the shoulder pads, disengage the safety bars and hold onto the handles.
- Lower your body by bending at the knees, keeping your back straight and your chest up, until your thighs are parallel to the floor.
- Push through your heels to extend your legs and return to the starting position, ensuring that you do not lock out your knees at the top of the movement.
- Repeat for the desired number of repetitions, and engage the safety bars once you have completed your set.
Overview
About this exercise
The Sled Wide Hack Squat is a strength-building exercise that primarily targets the quadriceps, glutes, and hamstrings, while also engaging the calves and core. This exercise is ideal for both beginners and advanced fitness enthusiasts as it can be easily adjusted to match individual strength levels. Incorporating Sled Wide Hack Squats into your workout routine can enhance lower body strength, improve balance and stability, and contribute to better overall athletic performance.
Coaching cues
Form tips
Throughout the exercise, ensure you maintain a straight back and avoid rounding your shoulders. When lowering the sled, your thighs should be parallel to the footplate at the lowest point. This helps to engage the glutes and hamstrings effectively. Many people make the mistake of not maintaining proper posture, which can lead to back or knee injuries.
One common mistake is rushing through the exercise. Instead, make sure your movements are slow and controlled. Lower the sled slowly and push back up to the starting position with power.
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