Hack Squat

The Hack Squat machine will generally enable heavier weights than normal to be lifted, compared to using free weights, however take care to warm up and adjust the machine to your own height, placing any locking levers securely in place.

START	FINISH

Place your shoulders under the machines shoulder pads, keeping your back and head straight, and in contact with the machines back / head support.

A number of foot positions can be used to work the different muscles of the quadriceps: - close foot - wide - shoulder width - feet pointing out, even a 1 leg variety. For beginners, you should aim to have your feet shoulder width apart, with your feet firmly on the foot plate, with your toes pointing slightly outwards.

Smoothly lift the weight stack, and then release the locking lever, so you can squat to a position whereby your thighs are parallel to the floor, aiming to keep your knees going in the direction of your toes.

Exhale and lift the weight back up to your starting position and repeat for desired amount of reps, prior to locking the safety stops in place, securing the weight prior to leaving the machine.

Always return any heavy weight plates back to their dedicated rack, as lighter lifters can find these awkward to lift off the machine.