1 - Set up the hack squat machine with an appropriate load and stand on the platform facing the back pad, with your shoulders positioned under the shoulder pads.
2 - Place your feet about shoulder-width apart on the platform, keeping your toes slightly turned out and your heels firmly planted.
3 - Brace your core, keep your chest up, and unlock the safety handles according to the machine setup.
4 - Lower your body by bending your knees and hips, allowing your hips to move back while maintaining control and keeping your knees tracking in line with your toes.
5 - Descend until your thighs are at least parallel to the platform or as low as your mobility allows without losing posture.
6 - Drive through your heels and midfoot to extend your hips and knees, returning to the starting position without locking out aggressively.
7 - Repeat for the desired number of repetitions, then re-engage the safety stops before stepping off the machine.
