glutesmachine
Single Leg Reverse Hack Squat
Single Leg Reverse Hack Squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Load the machine with desired weight and stand facing the machine's pad.
Step 2. Place your shoulders under the pads and grip the handles; set one foot on the platform and keep the non-working leg off the platform or lightly braced for balance.
Step 3. Disengage the safety locks and slowly lower your hips by bending the working knee, keeping your chest pressed against the pad.
Step 4. Squat down until the working thigh is at least parallel to the platform, ensuring your back remains straight.
Step 5. Drive through the mid-foot and heel of the working leg to return to the starting position, focusing on squeezing your glute at the top.
Step 6. Complete all reps on one side, then switch legs.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
quadricepshamstringscalves
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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