What muscles does the Sled One-Leg Hack Squat work?

The Sled One-Leg Hack Squat primarily targets the quadriceps in the upper legs, while also engaging the glutes and calves. Because it is performed one leg at a time, it recruits more stabilizing muscles and helps improve balance and unilateral strength.

What equipment do I need for the Sled One-Leg Hack Squat and are there alternatives?

This exercise requires a hack squat machine, which is designed for controlled, heavy lower-body training. If you don’t have access to one, you can try single-leg leg presses, Bulgarian split squats, or bodyweight pistol squats as alternatives.

Is the Sled One-Leg Hack Squat suitable for beginners?

Beginners can perform this exercise, but it’s best to start with lighter weights to learn proper form and balance. You should be comfortable with basic squat mechanics before progressing to the one-leg hack squat to reduce injury risk.

What are common mistakes to avoid when doing the Sled One-Leg Hack Squat?

Common mistakes include letting the knee collapse inward, allowing the heel to lift off the platform, and rounding the lower back. Keep your knee aligned over your toes, maintain a flat foot, and engage your core to ensure proper movement mechanics.

How many sets and reps should I do for the Sled One-Leg Hack Squat?

For strength training, aim for 3–5 sets of 6–8 reps per leg with controlled form. For muscle endurance or toning, use lighter weight and perform 3–4 sets of 12–15 reps, focusing on slow, controlled descents.

What safety tips should I follow for the Sled One-Leg Hack Squat?

Always warm up before starting to prepare your muscles and joints. Keep your movements slow and controlled, secure your shoulders under the pads, and ensure you fully rack the weight before exiting the machine.

Are there variations of the Sled One-Leg Hack Squat I can try?

Yes, you can adjust foot placement to target different muscles higher for more glute emphasis, lower for more quadriceps focus. You can also perform tempo reps, pause at the bottom, or add resistance bands for increased tension throughout the movement.

Sled One-Leg Hack Squat

Target Muscles

Primary:

Upper Legs

Secondary:

Glutes

Lower legs

Equipment Required

Strength Machine

Exercise Type

Weight & Reps

How To Do

Position yourself on the hack squat machine with your back against the pad, shoulders under the pads, and one foot centered on the platform while the other leg is extended off. Lower your body by bending the working knee and hip until your thigh is parallel to the platform, then press through your heel to return to the starting position. Keep your core engaged and avoid letting your knee move past your toes.

Step-by-Step Instructions

Begin by positioning yourself on the hack squat machine with your back firmly against the pad and shoulders under the shoulder pads. Place one foot on the platform while keeping the other leg extended off the platform.
Grip the handles on the machine for stability and ensure your foot is positioned in the center of the platform for balance.
Unlock the safety handles of the machine and slowly lower your body by bending your knee and hip of the working leg. Descend until your thigh is parallel to the platform or slightly lower, ensuring your knee does not extend past your toes.
Push through your heel to extend your leg and return to the starting position. Keep your movements controlled and avoid locking your knee at the top.
Repeat for the desired number of repetitions, then switch to the other leg and repeat the exercise.

Explore more upper legs exercises or strength machine exercises in our exercise library.

Alternative Exercises

Sled 45-Degree One-Leg Press

Upper Legs

Strength Machine

Sled Hack Squat

Upper Legs

Strength Machine

Barbell One-Leg Squat

Glutes

Upper Legs

Bench • Barbell

Dumbbell Lunge

Upper Legs

Glutes

Dumbbell

Frequently Asked Questions

What muscles does the Sled One-Leg Hack Squat work?: The Sled One-Leg Hack Squat primarily targets the quadriceps in the upper legs, while also engaging the glutes and calves. Because it is performed one leg at a time, it recruits more stabilizing muscles and helps improve balance and unilateral strength.
What equipment do I need for the Sled One-Leg Hack Squat and are there alternatives?: This exercise requires a hack squat machine, which is designed for controlled, heavy lower-body training. If you don’t have access to one, you can try single-leg leg presses, Bulgarian split squats, or bodyweight pistol squats as alternatives.
Is the Sled One-Leg Hack Squat suitable for beginners?: Beginners can perform this exercise, but it’s best to start with lighter weights to learn proper form and balance. You should be comfortable with basic squat mechanics before progressing to the one-leg hack squat to reduce injury risk.
What are common mistakes to avoid when doing the Sled One-Leg Hack Squat?: Common mistakes include letting the knee collapse inward, allowing the heel to lift off the platform, and rounding the lower back. Keep your knee aligned over your toes, maintain a flat foot, and engage your core to ensure proper movement mechanics.
How many sets and reps should I do for the Sled One-Leg Hack Squat?: For strength training, aim for 3–5 sets of 6–8 reps per leg with controlled form. For muscle endurance or toning, use lighter weight and perform 3–4 sets of 12–15 reps, focusing on slow, controlled descents.
What safety tips should I follow for the Sled One-Leg Hack Squat?: Always warm up before starting to prepare your muscles and joints. Keep your movements slow and controlled, secure your shoulders under the pads, and ensure you fully rack the weight before exiting the machine.
Are there variations of the Sled One-Leg Hack Squat I can try?: Yes, you can adjust foot placement to target different muscles higher for more glute emphasis, lower for more quadriceps focus. You can also perform tempo reps, pause at the bottom, or add resistance bands for increased tension throughout the movement.