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Hack Squat Machine Single-Leg Hack Squat
A unilateral lower body squat on the hack squat machine targeting quads, glutes, and hamstrings to build strength, address imbalances, and enhance 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
Adjust the hack squat machine to your height with shoulder pads aligned. Load weight plates, step onto the platform with back against the pad, place one foot centered, and unrack by extending the leg.
- Inhale and brace core, bend knee to lower body until thigh is parallel to platform.
- Keep back flat against pad and knee tracking over toes.
- Exhale and drive through heel to extend leg and return to start.
- Maintain slight knee bend at top to keep tension.
- Switch legs after completing reps on one side.
Coaching Tips
Form Cues
- Knee tracks over toes
- Drive through heel
- Core tight
- Back flat on pad
- Chest up
Breathing
Inhale during descent, brace core, and exhale during ascent.
Tempo
3-1-1
Range of Motion
Lower until thigh is parallel to platform or slightly below; extend to just before knee lockout.
Safety
Safety Notes
- Avoid if acute knee or back pain
- Start with light weight
- Warm up lower body
- Consult professional for pre-existing conditions
- Use machine safeties
Spotting
For heavy loads on Smith machine variant, have spotter assist at sides; machine version uses built-in safeties.
Common Mistakes
- Knee caving inward
- Rounding lower back
- Heels lifting off platform
- Locking knees at top
- Uneven weight distribution
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
One-Leg Hack Squat, Single Leg Hack Squat, Unilateral Hack Squat
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