Hack Squat

Position your body in the hack squat machine with your back against the back pad and your shoulders under the shoulder pads.

1. Place your feet on the platform, roughly shoulder-width apart, with your toes pointing slightly outwards.
2. Inhale and lower the weight by bending your knees until your thighs are parallel to the platform, or slightly deeper.
3. Exhale and press through your entire foot to push the platform back to the starting position.
4. Extend your legs, but avoid locking your knees at the top.

• Maintain contact between your back and the pad throughout the movement.
• Keep your heels on the platform.
• Your knees should track in the same direction as your feet.

• Lifting your heels off the platform.
• Allowing your knees to collapse inwards.
• Not performing the exercise through a full range of motion.
• Rounding your lower back off the pad.