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Hack Squat Single-Leg
A unilateral squat variation performed on a hack squat machine targeting the quads and glutes. Used to correct muscle imbalances and build lower body strength with guided stability.
About Exercise
Equipment
Hack Squat Machine
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Adductors, Calves, Abs
Accessory Muscles
Obliques, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Hamstrings
5/10Biceps Femoris, Semitendinosus
Adductors
4/10Adductor Magnus
Calves
3/10Gastrocnemius
Abs
3/10Rectus Abdominis
Obliques
2/10External Obliques
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Position your shoulders under the pads and back flat against the rest. Place one foot high and central on the platform, then unrack the weight.
- Inhale and lower the sled by bending the knee until the thigh is parallel to the platform.
- Ensure the working knee tracks in line with the toes.
- Keep the non-working leg clear of the mechanism.
- Exhale and drive through the heel to extend the leg back to the start.
- Complete all reps on one side before switching.
Coaching Tips
Form Cues
- Drive through heel
- Knee over toe
- Back flat
- Control the descent
Breathing
Inhale as you lower the weight, exhale as you drive back up.
Tempo
3-1-1
Range of Motion
Lower until the thigh is at least parallel to the foot platform.
Safety
Safety Notes
- Ensure safety stops are engaged before starting
- Keep non-working leg safe
Spotting
Not recommended; use the machine's built-in safety stops.
Common Mistakes
- Heel lifting off platform
- Knee caving inward
- Rounding lower back
- Locking knee at top
When to Avoid
- Acute knee injuries
- Lower back pain
- Hip impingement
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Master bilateral hack squat
- Basic squat form
- Unilateral balance competency
Also known as
Single Leg Hack Squat, Unilateral Hack Squat, One Leg Hack Squat
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