Hack Squat - Close Stance

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 and your feet placed close together on the platform.
   • Adjust the machine settings if necessary to ensure a comfortable range of motion.
2. Step 2Foot Placement
   • Place your feet shoulder-width apart or closer on the platform, ensuring your toes are pointed slightly outward.
   • Make sure your heels are flat on the platform to maintain balance.
3. Step 3Engage Your Core
   • Tighten your core muscles to stabilize your body throughout the movement.
   • Keep your chest up and your back pressed against the pad.
4. Step 4Initiate the Squat
   • Begin the movement by bending your knees and lowering your body down, keeping your back straight.
   • Ensure your knees track over your toes and do not extend past them.
5. Step 5Reach the Bottom Position
   • Lower your body until your thighs are parallel to the ground or as low as your flexibility allows.
   • Maintain control and avoid bouncing at the bottom of the movement.
6. Step 6Return to Start
   • Push through your heels to return to the starting position, straightening your legs while keeping your back against the pad.
   • Ensure that you do not lock your knees at the top of the movement.
7. Step 7Repeat
   • Perform the desired number of repetitions, focusing on maintaining proper form throughout each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully step off the machine.
   • Make sure to adjust the machine back to its original setting if necessary.