Sled Hack Squat

1. Step onto the sled hack squat platform and position your shoulders firmly under the pads.
2. Set your feet shoulder width apart, slightly forward of your hips on the platform.
3. Release the safety catch and stand fully upright to unrack the weight.
4. Bend your knees and hips together to lower your body, keeping your chest tall and back flat against the pad.
5. Descend until your thighs are at or just below parallel to the platform.
6. Push through your heels and mid foot to drive back up to standing.
7. Avoid locking your knees hard at the top before starting the next rep.
8. Perform 3 to 4 sets of 8 to 12 reps.

Common Mistakes

• Heels rising off the platform: Weight shifting to the toes puts extra strain on the knees. Keep your heels planted through the whole rep.
• Knees caving inward: Letting the knees drift together under load reduces stability and stresses the joints. Track the knees in line with your toes.
• Too much forward lean: Rounding forward off the shoulder pads turns this into a hip dominant movement. Keep your upper back pressed into the pads throughout.
• Skipping the safety catch: Failing to re-engage the safety bars between sets risks the sled dropping unexpectedly. Always lock it before stepping out.