One Leg Hack Squats

Exercise Tips

  • Keep your back flat on the pad the entire time
  • Keep your eyes on a high spot on the wall in front of you

One Leg Hack Squats

This exercise targets your quadriceps and provides a moderate cardio benefit. It also works your hamstrings.

Muscle Group

Quadriceps (Quads), Hamstrings


1 Day a Week to
3 Days a Week


Hack Squat Machine

Cardiovascular Benefit


Muscle Group: Quadriceps (Quads), Hamstrings

Equipment: Hack Squat Machine

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Legs

Starting Position: Position yourself in the hack squat machine with your back flat against the pad and one foot flat on the platform. Your other leg should be hanging down at the back end of the platform. Your knees should be slightly bent and hands on the handles.

  1. 1 Exhaling, slowly squat down until your knee is at a 90 degree angle. As you do this, bring your other leg forward and extend it straight out, parallel to the floor.
  2. 2 Inhale and quickly push back up to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch legs and repeat motions.

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