Hack squat machine
Also called hack squat, machine squat
- Works
- Front of the thigh · quadriceps
- Buttocks · gluteus maximus
- Needs
- Weight machines
Setup
Stand on the platform with your back against the pad and shoulders under the pads. Put your feet shoulder-width apart in the middle of the platform.
Steps
- Release the safety handles.
- Bend your knees and lower until your thighs are about level with the platform.
- Push through your whole foot to straighten your legs.
- Put the safety handles back after the last rep.
Breathing
Take a breath and tighten your stomach before each rep. Breathe out as you come up.
Where you feel it
Mostly in the front of your thighs.
Common mistakes
- Letting the heels lift.
- Locking the knees hard at the top.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.