quadsglutesmachine
Single Leg Hack Squat
Single Leg Hack Squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the hack squat machine to a comfortable position for your height.
Step 2. Place one foot on the platform with toes slightly pointed outwards; keep the non-working leg off the platform or lightly braced for balance.
Step 3. Hold onto the handles or bars for stability.
Step 4. Lower your body by bending the working knee and hip, keeping your back straight and chest up.
Step 5. Continue lowering until the working thigh is parallel to the platform or slightly below.
Step 6. Pause for a moment, then push through the heel of the working leg to raise your body back up to the starting position.
Step 7. Complete all reps on one side, then switch legs.
Muscles & body parts
Primary muscles
quadsglutes
Secondary muscles
hamstringscalves
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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