The hack squat single leg is a powerful lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. By isolating one leg at a time, this exercise helps improve balance, coordination, and unilateral strength. It's an excellent addition to any leg day routine, providing a unique challenge and enhancing muscle symmetry.

1. Position yourself on the hack squat machine, ensuring your back is flat against the backrest and shoulders are under the shoulder pads.
2. Place one foot on the platform, aligning it with your hip, while the other leg is lifted or extended slightly forward for balance.
3. Engage your core and keep your chest up as you release the safety handles to start the exercise.
4. Slowly lower your body by bending the knee of the working leg, keeping the other leg extended or slightly bent for stability.
5. Continue lowering until your thigh is parallel to the platform or as far as your flexibility allows, ensuring the knee does not extend past the toes.
6. Pause briefly at the bottom of the movement, maintaining tension in the working leg.
7. Drive through the heel of the working leg, extending the knee and returning to the starting position.
8. Repeat for the desired number of reps before switching to the other leg.
9. Ensure controlled movements throughout the exercise to maintain form and prevent injury.