Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredMachine
- MechanicsCompound
- Force TypePush
- Experience LevelIntermediate
- Secondary Muscles
Calves, Glutes, Hamstrings
Target Muscle Group
Quads
One-Leg Hack Squat Overview
A One-Leg Hack Squat is a variation of the traditional hack squat, performed on a hack squat machine using only one leg at a time. It targets the quads, glutes, and hamstrings, while also improving balance and unilateral strength.
By isolating one leg, it helps correct muscle imbalances and increases focus on the individual leg’s strength. This exercise involves lowering the body by bending the knee, then driving back up through the heel to return to the starting position.
One-Leg Hack Squat Instructions
- Adjust the hack squat machine and load an appropriate weight.
- Place one foot on the platform, centered, with the heel slightly raised.
- Place your shoulders under the pads and grip the handles.
- Release the safety bars to allow the machine to move. This is the starting position.
- Slowly bend your knee, lowering your body while keeping your torso upright.
- Press through your heel to extend your leg and return to the starting position. This is one rep.
- Complete the desired reps, then switch legs.
One-Leg Hack Squat Tips
- Lower the weight slowly.
- Keep your movements controlled and focus on your working leg.
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