This exercise can be very difficult if you were to do it on its own or using dumbbells or a barbell. If you have access to a hack squat machine where you can rest your back against it, the exercise becomes easier, yet challenging enough, just like in the video below:
This exercise is great for building symmetry between your legs. Single-leg squats can also be a great way to detect imbalances between your legs and will help you identify which leg is stronger / weaker. It also improves overall balance and proprioception (your body’s ability to sense stimuli regarding its position, motion & balance).
You can use the variation in the video to target glute and hamstrings by putting most of the weight on to the heel.
Here’s how to do it:
- Step under the pad with back firmly pushed against the backrest.
- Choose an appropriate weight (keep it light) and place one foot on to the platform and the other one off the ground.
- Lower down slowly by bending the knee and hip while keeping most of the weight on your heel.
- On the return up, drive through the foot, pushing it away from you while extending the leg.
