Hack Squat (Barbell)

Step-by-step instructions

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

1. Step 1Setup
   • Stand with your back against the hack squat machine, ensuring your shoulders are positioned under the shoulder pads.
   • Place your feet shoulder-width apart on the platform, with your toes slightly pointed out.
2. Step 2Adjust the Machine
   • Set the weight on the machine according to your fitness level.
   • Adjust the shoulder pads if necessary to ensure they rest comfortably on your shoulders.
3. Step 3Position Your Feet
   • Ensure your feet are flat on the platform and your heels are not lifted.
   • Your knees should be aligned with your toes to prevent strain.
4. Step 4Engage Your Core
   • Tighten your core muscles to stabilize your body throughout the movement.
   • Keep your back flat against the pad and avoid arching.
5. Step 5Begin the Squat
   • Slowly lower your body by bending your knees and hips, keeping your back flat against the pad.
   • Lower yourself until your thighs are at least parallel to the platform, or as far as comfortable.
6. Step 6Push Back Up
   • Press through your heels to return to the starting position, straightening your legs.
   • Ensure your knees do not lock out at the top of the movement.
7. Step 7Repeat
   • Perform the desired number of repetitions while maintaining proper form throughout each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully step off the machine.
   • Make sure to re-rack any weights if necessary.