Sled One Leg Hack Squat

Sled One Leg Hack Squat

The Sled One Leg Hack Squat is a challenging and effective exercise that targets the muscles in your lower body, particularly your quads, hamstrings, and glutes. This exercise is performed using a sled machine, which allows you to work your leg muscles with a unilateral movement pattern, meaning that each leg is worked independently. By isolating one leg at a time, you can correct muscular imbalances and develop strength and stability more efficiently. To perform the Sled One Leg Hack Squat, you’ll start by placing one foot on the footplate of the sled machine and keeping the other leg lifted off the ground. Your standing leg should be positioned slightly forward, maintaining a stable and balanced stance. From here, bend your standing leg while keeping your chest up and core engaged, lowering the sled until your thigh is parallel to the ground or slightly below. Then, push through your heel to extend your leg and return to the starting position. This exercise offers several benefits. Firstly, it helps to build lower body strength and power, enhancing your overall athletic performance. Secondly, the Sled One Leg Hack Squat activates your stabilizer muscles, improving your balance and coordination. Additionally, this exercise can help to increase your flexibility and joint mobility, particularly in the ankles, knees, and hips. Remember to start with a weight that challenges you but still allows you to maintain proper form. As you progress, you can gradually increase the weight to continue challenging your muscles and promoting growth. The Sled One Leg Hack Squat is a fantastic addition to any lower body workout routine and can be performed as part of a larger circuit or on its own for a targeted leg session. Keep pushing yourself, and don't forget to listen to your body's cues to avoid overexertion or injury. Happy training!


  • Load the sled with an appropriate weight for your fitness level.
  • Stand next to the sled, placing one foot in the center of the platform.
  • Grasp the handles or frame of the sled for stability.
  • Bend your knee and hip of the leg that is on the platform, lowering your body into a squat position.
  • Keep your chest up, shoulders back, and core engaged throughout the movement.
  • Lower yourself until your thigh is parallel to the ground or as low as you can comfortably go.
  • Drive through the heel of your standing leg and push the sled back to the starting position.
  • Repeat the exercise for the recommended number of repetitions.
  • Switch to the other leg and repeat the exercise.

Tips & Tricks

  • Focus on keeping your core engaged throughout the exercise to maintain stability and protect your lower back.
  • Start with a lighter weight to ensure proper form and gradually increase the load as you become more comfortable and confident with the movement.
  • Squeeze your glutes and push through your heels as you extend your legs to target your quadriceps and glute muscles effectively.
  • Maintain a slow and controlled movement during both the eccentric (lowering) and concentric (lifting) phases for maximum muscle activation.
  • To add variety to your workout, try performing the sled one-leg hack squat using different foot positions, such as narrow, wide, or staggered.
  • Incorporate unilateral training by focusing on one leg at a time to improve muscle imbalances and overall stability.
  • Include stretching exercises for your hip flexors, hamstrings, and calves to maintain flexibility and prevent tightness that can hinder your performance.
  • Ensure that your knees are tracking over your toes and avoid letting them cave inward to prevent potential knee discomfort or injury.
  • To intensify the exercise, consider incorporating pauses at the bottom or top of the movement, performing drop sets, or adding resistance bands.
  • Remember to prioritize recovery by allowing adequate rest between sets and incorporating proper nutrition, hydration, and sleep into your routine.


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