Sled One Leg Hack Squat
Expert Advice
Focus on maintaining constant tension on the working leg and avoid locking the knee at the top of the movement.
How-to-do Steps
- Position yourself in the sled hack squat machine with one foot on the platform.
- Unrack the machine using the handles and straighten the working leg without locking the knee.
- Lower your body by bending the knee of the working leg, keeping the other leg elevated.
- Press back up to the starting position through the heel of the working leg.
- Repeat for the desired number of repetitions before switching legs.
Track Sled One Leg Hack Squat in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Sled One Leg Hack Squat primarily targets the Quads, Hamstrings, with Strength mechanics using Sled Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Hamstrings50%
Equipment
Sled Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Sled One Leg Hack Squat work?
Sled One Leg Hack Squat primarily targets the Quads, Hamstrings. It is classified as a Strength exercise performed with Sled Machine.
How many sets and reps should I do for Sled One Leg Hack Squat?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Sled One Leg Hack Squat suitable for beginners?
Sled One Leg Hack Squat is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
