Machine Hack Squats

Instructions

1. 1.Load weight on the machine and position your shoulders on the shoulder pads. Position your feet on the platform at shoulder width distance apart.
2. 2.Extend your legs all the way and unlock the safety bars. This is your starting position.
3. 3.Slowly lower the platform until your upper legs and lower legs form a 90 degree angle.
4. 4.Push the pads back to the starting position by pushing through your heels.
5. 5.Repeat for as many repetitions as required. Remember to restore the safety bars when done with the exercise.

Tips

• Make sure you don't completely lock out your legs at the top of the motion.
• Keep your lower back flat against the pad during the exercise.
• Make sure your legs never go less that 90 degree angle between your upper and lower legs as this places undue stress on the knee joint.
• Perform the reps slowly and in a controlled manner. Technique first, weight second!.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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