Single Leg Hack Squat

A machine-based compound leg exercise performed on one leg using a guided hack squat machine. Develops unilateral leg strength and quadriceps dominance with reduced balance demands compared to free-weight variations.

Instructions

1. Position yourself in the hack squat machine with your back against the padded support.
2. Place one foot on the platform shoulder-width apart while the other foot is lifted.
3. Position your shoulders under the shoulder pads, keeping your chest up.
4. Select an appropriate weight on the machine.
5. Lower yourself by bending the knee of your standing leg, controlling the descent.
6. Continue descending until your thigh reaches approximately parallel to the ground.
7. Drive through the heel of your standing leg, extending the knee to return to the starting position.
8. Complete all repetitions on one leg before switching to the other side.

Tips

• The machine guides your movement, allowing focus on the working leg’s muscles.
• Maintain an upright torso throughout; avoid excessive forward lean.
• Control both the lowering and pressing phases for optimal muscle engagement.
• Keep your standing foot flat on the platform; avoid lifting your heel.
• Use a weight that challenges you while maintaining proper form.
• Perform 8-12 reps per leg; rest adequately between legs as this is demanding.