The Sled Hack Squat is a variation of the traditional hack squat exercise that utilizes a sled attachment on a hack squat machine. This exercise primarily targets the quadriceps, hamstrings, and glutes, while also engaging the calf muscles to a lesser extent.
How to perform
To perform the Sled Hack Squat exercise, follow these step-by-step instructions:1. Start by setting up the hack squat machine with the sled attachment at the bottom of the machine.
2. Stand on the platform of the machine with your feet shoulder-width apart and your toes slightly pointing outwards.
3. Position your shoulders and back against the pads of the machine, keeping your chest up and maintaining a neutral spine.
4. Grab onto the handles of the machine for stability and support.
5. Lower your body down by bending your knees and hips, keeping your chest up and your back straight.
6. Continue lowering yourself down until your thighs are parallel to the floor or slightly below.
7. Push through your heels and drive your body back up to the starting position, focusing on using your quadriceps to straighten your legs.
8. Repeat for the desired number of repetitions.
Tips:
- Keep your movements controlled and avoid locking out your knees at the top of the movement.
- Engage your core muscles to support your lower back throughout the exercise.
- Adjust the weight on the machine to suit your strength level and goals.
- If you experience any discomfort or pain while performing the exercise, stop immediately and consult with a fitness professional.
Equipment required
Sled Machine
A Sled Machine is a piece of workout equipment that consists of a platform equipped with weights and handles for pulling or pushing. It is typically used for resistance training and cardiovascular workouts to improve strength, power, and endurance. Sled Machines are commonly used by athletes and fitness enthusiasts for functional training exercises that target the lower body, core, and upper body muscles.