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StrengthBeginner

Hack Squat - Machine

Equipment:Machine
Type:Compound
Force:Push

Muscles Targeted

Primary

Quadriceps

Secondary

Calves, Glutes, Hamstrings

How to Perform

  1. 1

    Position self on hack squat machine, back against pad, shoulders under pads.

  2. 2

    Feet shoulder-width on platform, toes slightly out.

  3. 3

    Grip handles, release safety bars.

  4. 4

    Start legs extended (not locked).

  5. 5

    Inhale, slowly lower platform by bending knees.

  6. 6

    Descend until thighs below parallel.

  7. 7

    Keep back against pad.

  8. 8

    Exhale, push through heels to return to start.

  9. 9

    Repeat.