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Exercise 0741 · REF gf3ZjB9

Sled Closer Hack Squat exercise animation

Sled Closer Hack Squat

Category
Upper Legs
Equipment
Sled Machine
Target
Glutes

A narrower foot placement on the sled hack squat shifts more emphasis onto the quads specifically, similar to how a narrow stance changes a regular squat. The sled's fixed path takes the balance demand out, which lets you push closer to failure safely than you could with a free hack squat. It's a good option for isolating quad development once compound squatting is already in the program.

How to Do the Sled Closer Hack Squat

  1. Adjust the sled machine to a comfortable weight and position yourself with your back against the pad.
  2. Place your feet shoulder-width apart on the platform, toes slightly pointed outwards.
  3. Grip the handles on the sides of the machine for stability.
  4. Engage your core and slowly lower your body by bending your knees and hips, keeping your back straight.
  5. Continue lowering until your thighs are parallel to the ground or slightly below.
  6. Pause for a moment at the bottom, then push through your heels to extend your legs and return to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Sled Closer Hack Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have sled machine? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Sled Closer Hack Squat work?
The Sled Closer Hack Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Sled Closer Hack Squat?
The Sled Closer Hack Squat is done with a sled machine.
What's a good alternative to the Sled Closer Hack Squat?
If you don't have access to a sled machine, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.