Reverse Vertical Hack Squat (Machine)

Step-by-step instructions

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

1. Step 1Setup
   • Adjust the machine seat so that your back is comfortably supported and your feet are positioned on the platform.
   • Ensure that the shoulder pads are resting on your shoulders and that your feet are shoulder-width apart.
2. Step 2Position Your Feet
   • Place your feet on the platform with your toes slightly pointed outward.
   • Your heels should remain flat on the platform throughout the movement.
3. Step 3Engage Your Core
   • Before starting the movement, engage your core muscles to stabilize your body.
   • Keep your back pressed against the pad and your chest up.
4. Step 4Lower Your Body
   • Begin the movement by bending your knees and lowering your body down towards the floor.
   • Keep your back straight and avoid leaning forward as you descend.
5. Step 5Reach the Bottom Position
   • Lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility.
   • Ensure that your knees do not extend past your toes during the descent.
6. Step 6Push Back Up
   • Press through your heels to push your body back up to the starting position.
   • Keep your movements controlled and avoid locking your knees at the top.
7. Step 7Repeat
   • Perform the desired number of repetitions, maintaining proper form throughout each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully step off the machine.
   • Ensure you adjust the machine settings back to their original position if necessary.