Sled One Leg Hack Squat

Muscles worked

Setup

1. Position your back and head firmly against the machine's backrest with shoulders tucked under the pads.
2. Place your working foot on the platform, slightly wider than hip-width, with the non-working leg tucked or held slightly off the platform.
3. Grip the safety handles, disengage the weight, and brace your core to stabilize your pelvis.
4. Ensure your working foot is positioned so your knee tracks safely over your toes during the descent.

How to do it

1. Inhale and lower the sled slowly by bending your hip and knee until your thigh is at least parallel to the platform.
2. Pause for a split second at the bottom, keeping your heel pressed firmly into the sled.
3. Exhale and drive through your mid-foot and heel to return to the starting position.
4. Stop just short of locking out your knee at the top to maintain constant tension on the target muscles.

Form checklist

• Keep your lower back and glutes in constant contact with the back pad.
• Ensure the knee of the working leg does not cave inward during the ascent.
• Maintain a neutral neck position by looking straight ahead.
• Keep your weight distributed through your heel and mid-foot, not your toes.

Pro tips

• To emphasize the glutes, place your foot higher on the platform; to emphasize the quads, place it lower.
• Focus on 'pushing the platform away' rather than just moving the weight to improve mind-muscle connection.

Make it harder

• Implement a 3-second eccentric (lowering) phase to increase time under tension.
• Add a pause at the bottom of the movement to eliminate the stretch reflex and force more muscle recruitment.

Frequently asked

What muscles does the sled one leg hack squat work?

The sled one leg hack squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the sled one leg hack squat?

The sled one leg hack squat uses sled machine.

Is the sled one leg hack squat good for beginners?

The sled one leg hack squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps