How to do hack squat machine

Coach's Tips

This machine-based exercise targets most muscles in your lower body and offers a stable form compared to free-weight exercises.

Start Position

1. Position your feet shoulder-width apart with toes pointing forward.

2. Align the back of your thighs against the machine's back pad.

3. Rest your shoulders under the pads and place hands on the machine's handles.

4. Keep your chest elevated and maintain a straight back.

Proper Form

1. Breathe out as you press into the platform with your feet, moving the weight upwards.

2. Keep your back snug against the machine's back pad during the entire routine.

3. Breathe in as you return the weight gradually to the starting stance.

Breathing Technique

1. Breathe out as you press the weight upwards.

2. Breathe in as you lower the weight back down slowly.

Precautions

1. Maintain a straight back and lifted chest throughout the exercise.

2. Avoid rounding your back during the upward push.

3. Do not lock knees at the movement's peak.

4. Avoid excessive weight to prevent injury.