Hack Suqat (Sled)
A leg press variation that emphasizes the quadriceps, glutes, and hamstrings while reducing lower back stress compared to barbell squats.
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Hack Suqat (Sled)
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Step-by-Step Instructions
1. Machine Setup
Adjust the hack squat machine to a comfortable height, ensuring the shoulder pads are appropriately positioned.
- Adjust the foot placement to target different muscle groups (higher placement emphasizes glutes, lower emphasizes quads).
- Ensure the shoulder pads are comfortable and secure to maintain proper posture.
2. Starting Position
Position your feet shoulder-width apart on the platform, toes slightly outward. Maintain a neutral spine and engage your core.
- Maintain a slight arch in your lower back, but avoid over-arching.
- Avoid locking your knees at the top of the movement.
3. Descending Phase
Slowly lower the weight by bending your knees, keeping your back straight and your chest up. Maintain control throughout the movement.
- Focus on a smooth, controlled descent, avoiding bouncing or jerky movements.
- Descent should be slow and deliberate to maximize muscle activation.
4. Ascending Phase
Drive through your heels to extend your legs, returning to the starting position. Ensure the movement is controlled and smooth.
- Fully extend your legs at the top without locking your knees.
- Maintain core engagement throughout the entire movement.
5. Breathing
Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
- Controlled breathing helps maintain stability and control.
- Avoid holding your breath.
Form Tips
✓Maintain Neutral Spine
Avoid rounding or arching your back excessively. Keep your spine in a neutral position throughout the movement.
✓Controlled Movement
Avoid using momentum; focus on controlled movements throughout both the concentric and eccentric phases.
✓Full Range of Motion
Perform the exercise through a full range of motion, allowing your knees to bend to at least 90 degrees.
✓Proper Foot Placement
Experiment with different foot placements to target specific muscle groups.
Common Mistakes
Using excessive weight
Reduce the weight to a manageable amount that allows you to maintain good form.
Knees caving inward
Focus on pushing your knees outward and keeping them aligned with your toes.
Rounding the back
Engage your core muscles and maintain a neutral spine throughout the movement.
Incomplete range of motion
Ensure that you are bending your knees fully and extending your legs completely.
Using momentum
Focus on controlled movements throughout the exercise, avoiding jerky or bouncy movements.
Alternative Exercises
- Close-stance Hack Squat
- Wide-stance Hack Squat
Complementary Exercises
- Leg Press
- Leg Extensions
- Hamstring Curls
