Sled Reverse Hack Squat

Muscles worked

Setup

1. Stand inside the hack squat machine facing the backrest (reverse position).
2. Position your shoulders firmly under the padded bolsters and grip the handles or the sides of the backrest.
3. Place your feet shoulder-width apart on the platform, slightly lower than a standard hack squat to facilitate a deeper hip hinge.
4. Stand up to disengage the safety locks and maintain a neutral spine with your core braced.

How to do it

1. Inhale and slowly lower the sled by hinging at the hips and bending your knees, keeping your chest pressed against the padding.
2. Descend until your thighs are at least parallel to the footplate, ensuring your heels remain in contact with the platform.
3. Exhale and drive through your mid-foot and heels to return to the starting position, focusing on a strong glute contraction.
4. Maintain a controlled 3-second eccentric lowering phase and a powerful 1-second concentric lifting phase.

Form checklist

• Keep your back flat and avoid rounding your lower spine during the descent.
• Ensure your knees track in line with your toes and do not cave inward.
• Keep your heels glued to the platform throughout the entire range of motion.
• Stop just short of locking out your knees at the top to maintain tension on the muscles.

Pro tips

• Think about 'pushing the platform away' from you to better engage the glutes and hamstrings.
• Experiment with a slightly wider stance and flared toes to increase adductor and gluteus maximus recruitment.

Make it harder

• Incorporate a 2-second pause at the bottom of the movement to eliminate elastic momentum.
• Perform 1.5 reps by going all the way down, coming halfway up, going back down, and then standing all the way up.

Frequently asked

What muscles does the sled reverse hack squat work?

The sled reverse hack squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the sled reverse hack squat?

The sled reverse hack squat uses sled machine.

Is the sled reverse hack squat good for beginners?

The sled reverse hack squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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