Hack Squat

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Position yourself on the hack squat machine with your back against the pad.
   • Place your feet shoulder-width apart on the platform, ensuring your heels are flat.
2. Step 2Adjust the Machine
   • Adjust the shoulder pads to fit snugly against your shoulders without causing discomfort.
   • Ensure the safety stops are set at an appropriate height for your range of motion.
3. Step 3Engage Your Core
   • Before starting the movement, engage your core muscles to stabilize your body.
   • Keep your chest up and your back pressed against the pad.
4. Step 4Begin the Squat
   • Slowly lower your body by bending your knees and hips, keeping your back straight.
   • Ensure your knees track over your toes and do not extend past them.
5. Step 5Reach the Bottom Position
   • Lower yourself until your thighs are at least parallel to the ground or lower if your flexibility allows.
   • Maintain control and avoid bouncing at the bottom of the movement.
6. Step 6Push Back Up
   • Push through your heels to return to the starting position, straightening your legs.
   • Keep your core engaged and back pressed against the pad throughout the movement.
7. Step 7Repeat
   • Perform the desired number of repetitions, ensuring to maintain proper form with each squat.
8. Step 8Finish the Exercise
   • After completing your reps, carefully step off the machine.
   • Ensure you adjust the machine back to its original state if necessary.