Legs · Sled
Sled Wide Hack Squat
How to do the sled wide hack squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Sled
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Position yourself on a hack squat sled with your feet high and wide on the platform, toes turned slightly out. Unrack and lower by bending your knees until your thighs are parallel, keeping your back against the pad, then drive through your heels to push the sled back up. The wide stance shifts more load to the inner thighs.
- 1Your quads and inner thighs loading from the wide foot placement
- 2Your back and head pressed flat against the pad
- 3A strong heel drive without locking your knees hard at the top
Common mistakes
- Letting your knees cave in; keep them tracking over your toes
- Lifting your hips or back off the pad at the bottom
- Bouncing out of the bottom instead of controlling the descent
Muscles worked
The sled wide hack squat mainly works the quads, glutes, and adductors, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- AdductorsPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Kovo programs the sled wide hack squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.