ONE-LEG HACK SQUAT EXERCISE

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One-Leg Hack Squat Exercise

Alternate Name: -
START POSITIONEXECUTION
Set up on the machine by placing one foot on the platform at mid-level. Your other leg will be off the platform. Place your shoulders firmly up into the pads and get ready to unlock the safety release and begin your initial squat. This is your starting position.Unlock the safety lever and squat down all the way until your thighs are past a 90-degree angle. Your other leg will either be straight and moving out of the way or you will bend it completely; whatever is easier for you is fine. Once at the bottom, push back up hard with your leg and get back into the starting position but don't completely lock-out your knee. You should always keep tension in your leg for optimum movement efficiency.

Finally, repeat the entire movement for the desired or prescribed number of repetitions and then switch and do the exercise with your other leg.

DODON'T
  • Perform this exercise in a smooth and fluid motion
  • Don't do this exercise if you are a beginner
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
MUSCLES WORKED
PRIMARYSECONDARY
Quads, Hams & GlutesLower Back
CLICK HERE for Muscle Anatomy Chart
MORE LEG EXERCISES
Split SquatsStationary Lunges
CLICK HERE for COMPLETE LIST of LEG EXERCISES

This is a great exercise for the calves. However, it is not for beginners because the execution requires some prior conditioning of your legs, especially quadriceps and knees. Thus, this exercise is for those who are intermediate to advanced.

One thing worth noting is that many gyms will not have this machine because it's expensive and not used as much as other machines. Thus, it's simply cost-prohibitive and cost-ineffective for smaller gyms.






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