Sled One Leg Hack Squat

Sled One Leg Hack Squat: So führst du sie aus

1. 1Step into the hack squat machine and position your back and shoulders firmly against the pad, with the shoulder stops resting comfortably on your traps.
2. 2Place one foot flat near the center of the platform at roughly hip width, with your toes angled slightly outward; lift and tuck your other foot off the platform entirely.
3. 3Grip the handles at your sides to stabilize your upper body and brace your core.
4. 4Disengage the safety handles and hold the sled with your working leg extended, stopping just short of full knee lockout.
5. 5Inhale and lower the sled under control by bending your working knee, keeping your heel flat and your knee tracking over your toes.
6. 6Continue the descent until your thigh reaches roughly parallel to the platform or your lower back begins to peel away from the pad — whichever comes first.
7. 7Exhale and drive through your full foot to press the sled back up, extending your knee and hip simultaneously, and stop just short of full lockout.
8. 8Complete all reps on that leg, then re-engage the safety handles fully before repositioning and switching to the other leg.
9. 9When the set is finished, lock the safety handles securely before stepping off the platform.

Technik-Tipps

• Keep your working knee tracking in line with your second and third toe on every rep — this distributes force evenly across the thigh muscles and protects the knee joint.
• Press your back and shoulders into the pad throughout the entire set; if they lift away, reduce your range of motion rather than rounding under load.
• Match the rep count and depth on both legs before increasing weight, since the purpose of unilateral training is to even out differences rather than let the stronger leg dictate the load.
• Control the descent over two to three seconds instead of letting the sled drop — a slower lowering phase keeps the thigh muscles under tension longer and reduces stress on the knee.
• Keep your hips level and avoid rotating your pelvis toward the working leg as fatigue builds toward the end of a set.

Häufige Fehler

• Letting the heel rise off the platform at the bottom of the rep, which shifts load away from the thigh muscles and concentrates stress on the knee — keep the entire foot flat throughout the movement.
• Allowing the knee to cave inward during the press, which places harmful valgus stress on the joint — actively drive your knee outward in line with your foot on every rep.
• Locking the knee out fully at the top of each rep, which transfers load from the muscles to the joint and reduces time under tension — stop just short of full extension.
• Using a range of motion so deep that the lower back rounds off the pad, which compresses the lumbar spine under load — limit depth to where your back stays in full contact with the pad.
• Skipping the safety handles when switching legs or finishing the set, which risks the sled descending uncontrolled — always engage the safeties before repositioning or exiting the machine.

Häufig gestellte Fragen