Type: Strength
Mechanics: Compound
Equipment: Machine
Main muscle worked: Upper Legs
Detailed Muscle Group: Quadriceps
Secondary: Lower Legs, Glutes
Level: Beginner
Hack squat instructions:
- Lay face up on a hack squat machine with your shoulders under the shoulder pads, placing your legs in the platform slightly less than shoulder-width apart.
- Release the dock levers, place your arms on the side handles of the machine, and extend your body.
- Slowly lower your body down into a squatting position by bending the knees as you maintain a straight posture
- Continue down until you feel a stretch in your quad and hamstring muscles.
- Hold for a count, then return back to the starting position by pushing the floor with the heel of your foot.
- Repeat for as many reps and sets as desired.
