The sled closer hack squat is a lower body exercise performed on a sled machine, primarily targeting the glutes while also engaging the quadriceps, hamstrings, and calves. It involves squatting with your back against a pad and feet on a platform, moving the weight by extending and flexing the knees and hips.
Quick Facts
How to Do Sled Closer Hack Squat
Follow these step-by-step instructions to perform Sled Closer Hack Squat with proper form and technique.
- 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.
Muscles Worked
Understanding which muscles Sled Closer Hack Squat targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Sled Closer Hack Squat
Incorporating Sled Closer Hack Squat into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Glutes Development: Sled Closer Hack Squat directly targets and strengthens the Glutes, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Quadriceps, Hamstrings, and Calves, providing additional training stimulus without extra exercises.
- Functional Strength: Strength exercises like Sled Closer Hack Squat build real-world strength that transfers to daily activities and athletic performance.
Safety Tips and Precautions
Performing Sled Closer Hack Squat safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Sled Closer Hack Squat, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Glutes and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Knee Safety: Keep your knees tracking in line with your toes throughout the movement. Don't let them cave inward.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Glutes typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Sled Closer Hack Squat, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.
Log the weight used for progressive overload. Aim to gradually increase weight while maintaining proper form.