Sled Single-Leg Hack Squat

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Exercise overview

Training details

Quadriceps Glutes Hamstrings Adductors Core

Equipment

Sled

Sets × reps

3 × 12 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

01Step into the hack-squat sled with the upper back and shoulders firmly against the pads.
02Plant one foot on the platform with the heel down and hold the other leg forward, clear of the platform.
03Grip the handles, square the pelvis, and unlock the sled.
04Lower by bending the working knee and hip through a range that keeps the heel down and pelvis level.
05Press through the whole foot to near-full extension, re-rack safely, then switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSled 45° Single-Leg Press Related variationSled 45° Leg Press Related variationSled Side Leg Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight Squat

Comparable substituteFront Squat

Comparable substituteBarbell Squat

Comparable substituteAlternating Heel-Touch Side-Kick Squat Comparable substituteKettlebell Deficit Sumo Squat from Step Boxes

Comparable substituteWide-Stance Hack Squat

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