What does it work?
Hack squat target muscle – Legs – quads
How To Do It
Place your back against the back pad of the machine and hook your shoulders under the shoulder pads.
Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and keep your back on the pad at all times.
Place your arms on the side handles of the machine and release the safety bars. Straighten your legs without locking the knees. This is the starting position.
Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times).
Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.Begin to raise the unit as you exhale by pushing the floor with the heels of your feet as you straighten the legs again and go back to the starting position.
- Safety bar squat
- Goblet squat
- Front squat