Sled Single-Leg Hack Squat

1. Load the hack squat machine with the desired amount of weight.

2. Step into the machine and position yourself with your back against the pad and shoulders under the shoulder pads.

3. Place one foot flat on the platform, positioning it in the middle or slightly towards the hack squat machine. The other leg can be kept off the platform, with the foot either behind you or resting on the platform but not bearing weight.

4. Unrack the machine by rotating the handles or pressing the release levers, depending on the machine design.

5. Brace your core and keep your torso upright as you lower your body by bending the knee of the working leg. Ensure that your knee does not extend far beyond your toes to reduce stress on the knee joint.

6. Lower yourself down until your thigh is approximately parallel to the platform, or as low as you can comfortably go without compromising form.

7. Push through the heel of your working foot, extending your knee and hip to return to the starting position.

8. Perform the desired number of repetitions with one leg before switching to the other leg.

Ensure throughout the exercise to maintain a neutral spine and avoid any twisting or lateral movement. This exercise emphasizes the quadriceps of the working leg, but also engages the glutes, hamstrings, and calves to a lesser extent. As always, use weight that allows for control and proper form to avoid injury.

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