Legs · Sled
Sled One Leg Hack Squat
How to do the sled one leg hack squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Sled
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Set up on a hack squat machine with the shoulder pads in place and one foot centered on the platform, the other foot off to the side. Lower into a squat on the working leg by bending your knee, keeping your back flat against the pad. Drive through your heel to extend the leg, finish your reps, then switch sides.
- 1Feel your quad and glute work to push against the platform
- 2Keep your back pressed against the pad and head neutral
- 3Drive through your heel and extend fully without locking the knee
Common mistakes
- Do not let your working knee cave inward; track it over your toes
- Do not round your back or lift your hips off the pad
- Do not bounce out of the bottom; control the movement
Muscles worked
The sled one leg hack squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
Kovo programs the sled one leg hack squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.