Machine Hack Squats
Exercise Animation
Exercise Details
Equipment
hack squat_machine
Difficulty
Intermediate
Type
compound
Muscle Focus
Primary Muscles
quadriceps
Secondary Muscles
glutes
Instructions
- 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.Extend your legs all the way and unlock the safety bars. This is your starting position.
- 3.Slowly lower the platform until your upper legs and lower legs form a 90 degree angle.
- 4.Push the pads back to the starting position by pushing through your heels.
- 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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