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Hack Squat
- 1 - Position yourself on the hack squat machine by placing your back flat against the padded backrest and your shoulders under the shoulder pads.
- 2 - Place your feet shoulder-width apart on the platform with your toes slightly pointed outward.
- 3 - Disengage the safety handles by rotating them outward and hold the side handles for stability.
- 4 - Slowly lower yourself by bending your knees and hips, descending until your thighs are at least parallel to the platform or slightly below.
- 5 - Drive through your heels and mid-foot to press the platform away, extending your knees and hips to return to the starting position.
- 6 - Avoid locking out your knees completely at the top to maintain constant tension on the muscles.
- 7 - Repeat for the desired number of repetitions, then re-engage the safety handles to rack the weight.
