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Sled Wide Hack Squat

Step by step instructions, muscle activation and variants for the Sled Wide Hack Squat.

MediumGlutesQuadriceps

About this exercise

The Sled Wide Hack Squat is a machine-based lower-body exercise performed on a hack squat sled with a wider-than-shoulder stance. The wide foot placement shifts emphasis toward the inner thighs and glutes while the quadriceps remain the primary mover. The guided sled provides stability, allowing you to focus on depth and leg drive.

How to Perform

  • Load the hack squat sled and step onto the platform with feet wider than shoulder-width, toes angled outward
  • Place your shoulders and back flat against the padded backrest and unhook the safety handles
  • Brace your core, then lower the sled by bending both knees until your thighs are at or below parallel
  • Keep your knees tracking in line with your toes throughout the descent
  • Drive through your heels and the mid-foot to press the sled back to the starting position
  • Lock out your knees gently at the top without fully hyperextending
  • Re-engage the safety handles after completing all reps

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighsOuter thighs

About the Sled Wide Hack Squat

The Sled Wide Hack Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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