Hack squat
Quads · Machine · also glutes (bottom muscles)
Set up
A hack squat machine.
Steps
- Stand on the platform with your back against the pad and your shoulders under the shoulder pads.
- Put your feet shoulder-width apart in the middle of the platform, then release the safety handles.
- Bend your knees to lower yourself slowly, as low as is comfortable.
- Push through your whole foot to stand back up, without locking your knees.
Keep in mind
- Back and hips stay against the pad
- Knees follow the direction of your toes
- Keep your heels on the platform
Common mistake
Heels lifting off the platform. Put your feet a little higher up the platform and don't go as deep.
Safety
Put the safety handles back in place before you step out.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.