Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Hack Squat Machine
Intermediate
Squat
Glutes, Hamstrings, Abs
The one leg hack squat builds serious quad strength while fixing muscle imbalances. It forces each leg to work alone, making you stronger and more stable.
1. Set up on the hack squat machine with one foot planted firmly on the platform, knee aligned over your toe 2. Place your other foot on the ground or lightly on the platform for balance only 3. Lower your body by bending your working leg until your thigh is parallel to the platform 4. Drive through your heel to push the weight back up, keeping your core tight throughout the one leg hack squat 5. Complete all reps on one leg before switching to the other side for the one leg hack squat
• Keep your working knee tracking over your toes during the entire one leg hack squat movement • Don't lean too far forward - stay upright against the back pad • Use your non-working leg only for light balance, not to push weight • Control the descent slowly during each one leg hack squat rep for better muscle growth
• Using the non-working leg to help push weight instead of just balancing during the one leg hack squat • Letting the knee cave inward, which puts stress on your joint and reduces muscle activation • Going too heavy too fast before mastering the one leg hack squat balance and form
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your quads 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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