One Leg Hack Squat 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Leg Hack Squat is a unilateral lower-body exercise that emphasizes the quadriceps while also engaging the calves, glutes, and hamstrings as secondary muscles. Performed using a hack squat machine, this exercise isolates one leg at a time, improving balance, muscle symmetry, and strength. It involves positioning one foot on the machine platform while the other leg is elevated or kept slightly bent off the platform. The movement begins by lowering the body under control until the working leg reaches a 90-degree angle or slightly deeper, followed by pushing back up to the starting position. This focused motion allows for precise targeting of the quads while minimizing stress on the lower back. It is suitable for lifters seeking to correct imbalances or add variety to their leg day routine.
How to Perform
Adjust the hack squat machine by selecting the appropriate weight for your fitness level and ensuring the safety bars are set correctly.
Position yourself with your back firmly pressed against the back pad and shoulders snug against the shoulder pads for support.
Place your feet shoulder-width apart on the platform. Lift your right foot off the platform, extending your leg forward so it remains clear of the machine throughout the exercise. Maintain a slight bend in your left knee to stabilize the movement.
Grasp the side handles of the machine for stability, then press upward to lift the weight and disengage the safety bars, entering the starting position.
Begin the movement by lowering your body slowly, bending your left knee until your thigh is nearly parallel to the calf or reaches a comfortable depth, keeping the motion controlled.
Pause briefly at the bottom to maintain tension in the working muscles. Then, push through your left foot to return to the starting position, ensuring you do not fully lock out your knee at the top to keep continuous tension on the muscle.
Repeat the exercise for the desired number of repetitions with your left leg. Once completed, switch to your right leg and repeat the same steps to ensure balanced development.
Focus on maintaining proper form throughout the movement, including keeping your core engaged, your back flat, and your knee tracking over your toes. Avoid letting your hips tilt or your non-working leg interfere with the motion.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Avoid locking your knees at the top of the movement to maintain tension on the muscles and prevent unnecessary strain on the joints.
Lower the weight in a controlled manner, ensuring a slow and deliberate descent to maximize muscle engagement and reduce the risk of injury.
Be mindful of your knee position. Ensure your knees do not extend beyond your toes during the squat, as this can lead to excess pressure on the knees.
Keep your head in a neutral position with your gaze directed forward or slightly upward, avoiding looking down, to maintain proper spinal alignment and balance throughout the exercise.
How Not to Perform
Avoid Locking Your Knee at the Top: Do not fully extend your knee at the top of the movement. Locking your knee can place unnecessary strain on the joint and reduce muscle activation. Keep a slight bend in your knee to maintain tension on the quadriceps.
Do Not Rush the Descent: Avoid dropping the weight too quickly during the lowering phase. A fast descent can lead to poor control and unnecessary strain on the muscles and joints. Lower the weight slowly and with control to engage the quads properly and reduce the risk of injury.
Don’t Let Your Knees Shift Forward Over Your Toes: Ensure your knees stay aligned with your toes and do not extend past them. Allowing your knees to track too far forward can place undue stress on the knee joint, leading to discomfort or injury. Keep your knees in line with your feet as you squat.
Avoid Leaning Too Far Forward: Do not lean your torso forward excessively, as this can shift focus away from the quads and put extra strain on your back. Maintain an upright posture with your core engaged to keep the movement focused on the targeted muscles.
Don’t Allow Your Non-Working Leg to Interfere: While performing the exercise with one leg, ensure the other leg remains extended and out of the way. Don’t let it rest on the platform or support weight, as this will decrease the effectiveness of the exercise and reduce the activation of the working leg.
Avoid Overextending Your Range of Motion: Do not lower the weight too far beyond what feels comfortable, especially if it causes discomfort in your knee or hip. Going too deep without proper flexibility can compromise form and lead to injury. Stick to a range of motion that maintains proper alignment and keeps tension on the quads.
Don’t Take Your Feet Out of Position: Avoid shifting your feet or changing their positioning during the movement. Keeping your feet stable and shoulder-width apart ensures that the target muscles (quads) are activated correctly, while also helping to maintain balance and control.
Don’t Look Down: Avoid looking down at your feet or the machine. This can cause your head and neck to drop, misaligning your spine and affecting your overall posture. Keep your gaze forward to maintain good form and prevent strain in your neck and back.
Avoid Using Momentum: Do not use momentum to lift the weight. Swinging or jerking your body to complete the movement wastes energy and takes the focus away from the quads. Perform the movement with smooth, controlled actions to ensure maximum muscle engagement and prevent injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
