How to do a hack squat

Setup:

1. Hack Squat Machine: Position yourself in a hack squat machine with your shoulders under the pads and feet flat on the platform, shoulder-width apart or slightly wider.
2. Back Placement: Lean back against the backrest, ensuring your head and back are fully supported.
3. Foot Placement: Place your feet shoulder-width apart or slightly wider, depending on your comfort and goals. Experiment with different foot placements to target different muscle groups.
4. Unlock the Machine: Release the safety handles or bars to allow the platform to move.

The Lift:

1. Start the Descent: Inhale and slowly lower the platform by bending your knees. Keep your heels flat on the platform and your back pressed against the backrest.
2. Squat Depth: Lower until your thighs are at least parallel to the platform, or deeper if you have the mobility and feel comfortable.
3. Drive Upward: Exhale and push the platform back up to the starting position by extending your legs. Avoid locking out your knees at the top.

Tips:

• Foot Placement: Experiment with different foot placements to emphasize different muscle groups. A higher placement targets the glutes more, while a lower placement emphasizes the quads.
• Maintain Contact: Keep your entire foot in contact with the platform throughout the movement.
• Back and Head Position: Keep your head and back pressed firmly against the backrest throughout the exercise.
• Breathe: Inhale as you descend and exhale as you push the platform back up.