Hack Squat

An excellent exercise to work the muscles of the quadriceps - buttocks and lower back.

START	FINISH

Hold a barbell behind your back, keeping the bar close to your buttocks throughout the movement, with your palms facing upwards, arms kept straight throughout.

Smoothly bend the legs lowering the weight down towards the floor, keeping the arms and back straight, extending your knees slightly pass your toes, feet flat on the floor, shoulder width apart.

Keeping your abdominal - buttock and lower back muscles contracted, exhale and rise back up, until your legs are straight, whereby you can then repeat for desired amounts of reps.

Focus on keeping a straight back and having your head up throughout the movement, with the weight traveling in a vertical line close to your legs.

Always warm-up your leg and lower back muscles prior to performing this exercise, and practice the movement with just the bar.