Machine Lever Single-Leg Hack Squat Deadlift

Lever Single-Leg Deadlift on Hack Squat Machine

1. Starting Position:
- Adjust the machine to a comfortable height. Ensure that the lever arm is disengaged.
- Stand facing the machine and place one foot on the platform while the other foot is off the ground, slightly bent at the knee.

2. Body Positioning:
- Place your working leg (the one on the platform) slightly bent at the knee and engage your core for stability.
- Keep your back straight and chest up. Hold onto the machine's handles for support.

3. Movement:
- Slowly hinge at the hips, allowing your torso to lean forward while extending the non-working leg straight behind you.
- Ensure your working leg remains slightly bent throughout the movement, and lower your torso until it's nearly parallel to the ground or as far as comfortable without compromising form.

4. Returning to Starting Position:
- Engage your glutes and hamstrings to pull your torso back up to the starting position.
- Make sure to move in a controlled manner to maintain balance and stability.

5. Repetitions:
- Perform the desired number of repetitions (generally 8-12) on one leg before switching to the other leg.

6. Tips:
- Focus on maintaining balance and control throughout the movement.
- Avoid rounding your back; keep it straight to prevent injury.
- Start with lighter weights to master the form before increasing resistance.

7. Cool Down:
- After completing your sets, stretch your hamstrings and lower back to help reduce muscle tension.