B-stance Squat Hack Squat Machine
The b-stance squat on a hack squat machine is a unilateral variation that places the majority of the load on one leg at a time. The staggered foot position increases single-leg quad and glute demand while the machine provides stability, making it an effective progression toward single-leg training.
How to do it
- Position yourself on a hack squat machine with one foot flat on the platform and the other foot slightly behind it, resting on the toes only.
- Ensure the majority of your weight is loaded through the front foot.
- Disengage the safety and lower the sled by bending the front knee until your thigh is parallel to the footplate.
- Drive through the heel of your front foot to extend back to the starting position.
- Complete the desired repetitions on one side before switching the foot position.
Form cues
- Place the working foot flat near the center of the platform.
- Keep your back and head firmly against the machine pad.
- Lower the sled smoothly by bending your working knee.
- Drive through your front heel to return to the top.
Breathing: Inhale as you lower the sled in a controlled manner, and exhale as you press back up to the starting position.
Common mistakes
- Pushing off the back foot, which shifts the load away from the target leg and reduces the single-leg benefit.
- Lifting the heel of the working foot off the platform, which places excess pressure on the knee joint.
- Going too heavy too soon before mastering your balance and depth on a single side.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, calves.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 75 s
Lose weight
3 sets × 10–12 reps per leg, rest 60 s
Build muscle
3–4 sets × 8–10 reps per leg, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp or unusual knee discomfort, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it working the front of your thigh and your glutes on the working leg.
What is the back foot used for?
The back foot is only there for gentle balance support; your front leg should do almost all of the lifting work.
How often can I include this in my workouts?
Once or twice a week is plenty for most beginners, allowing at least 48 hours of recovery between sessions.