One Leg Hack Squat Machine

Place one foot in the center of the platform and the other foot somewhere safe. Keep your back and shoulders firmly against the pads, and brace your torso so your pelvis doesn't tilt to one side.

Press the platform with one leg to straighten it. Keep your knee tracking in line with your toes instead of letting it drift inward or outward.

Slowly lower while resisting with the same leg. Only descend as far as you can without your pelvis lifting or shifting to one side.

Make sure the thigh and glute on one side are producing force independently. Side-to-side differences show up more clearly than in a two-leg hack squat, so pay close attention to the weaker side's alignment.

If your pelvis rotates or your knee caves inward on the weaker side, the stress on the joint increases. Start with no more than half your two-leg hack squat weight and establish the same position on both sides first.

Exhale as you press and inhale as you lower. Because the load is concentrated on one leg, don't hold your breath.

Starting with the weaker side and setting the rep target from there makes it easier to manage your balance. More important than the rep count is keeping your pelvic alignment and knee direction consistent on every rep.