Legs · Machine
Hack Squat
Start · standing tall under the shoulder padsBefore your first rep
- Feet shoulder-width and placed high enough on the platform that your knees don't travel far forward.
- Check the safety catches before unlocking.
The movement
- 1Set your shoulders under the pads and place your feet shoulder-width on the platform.
- 2Unlock the safeties and lower yourself by bending your knees, keeping your back flat against the pad.
- 3Drive back up through your heels without locking out hard.
Watch out for
Sharp knee pain usually means your feet are too low or too narrow. Move them forward and out.
0/3
Start here
First time doing this
3 sets·8-12 reps
No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.
Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.
Weight
lb
Reps