Back to library
Exercise Library
Sled Closer Hack Squat
A hack squat performed with a narrow foot placement low on the platform, driving the knees far forward to bias the quads harder than the standard stance.
LegsMachineMachine squat
GoLightWeight mediasled-closer-hack-squat
Demonstration coming soon
Primary
Quadriceps
Secondary
Gluteus maximusAdductorsCalves
Equipment
Machine
Pattern
Machine squat
Setup
- 01Stand on the hack squat platform with shoulders under the pads and back flat against the carriage.
- 02Set the feet close together, inside hip width, low on the platform.
- 03Point the toes forward or slightly out.
- 04Stand up to release the safety handles.
Execution
- 01Bend the knees and lower the carriage under control.
- 02Let the knees travel forward over the toes as you descend.
- 03Reach a deep knee bend while the hips stay on the back pad.
- 04Drive through the whole foot to press back to a soft-knee finish.
Checkpoints
- -The back and hips stay in contact with the pad throughout.
- -Knees track straight ahead without knocking together.
- -Heels stay down despite the forward knee travel.
- -Depth stays constant as the set fatigues.
Common mistakes
- -Heels lifting off the low, close stance at depth.
- -Letting the knees cave inward out of the bottom.
- -Cutting depth once the quads start burning.
- -Locking the knees hard between reps.
Programming notes
- -Use 3 to 4 sets of 8 to 15 reps as a quad-focused secondary movement.
- -Use less load than your regular hack squat; the knee demand is higher.
- -A slow 3 second eccentric makes lighter loads plenty.
Related exercises
Almost there
Coming soon to iOS & Android
GoLightWeight is in the final stretch. Free to download, no account required to start.
Coming soonApp Store
Coming soonGoogle Play