The hack squat is a lower body exercise that targets the muscles in the legs and buttocks, specifically the quadriceps, hamstrings, and glutes. It is a machine-based exercise that allows you to isolate and strengthen these muscle groups using a specific range of motion. The hack squat machine consists of a platform that you push with your feet, and a weight stack that provides resistance.
Method
To perform the hack squat, you will need a hack squat machine.
- Stand facing the hack squat machine and position your feet on the platform, shoulder-width apart and toes pointing slightly outward.
- Adjust the backrest to a comfortable, upright position.
- Grasp the handles on the sides of the machine for support.
- Take a deep breath and bend your knees, lowering the platform as you exhale. Keep your feet flat on the platform and your knees in line with your toes as you descend.
- Lower the platform until your thighs are parallel to the floor, or until you reach the desired depth.
- Exhale and push through your heels to straighten your legs and return to the starting position.
Precaution
Remember to keep your core tight and your movements controlled throughout the exercise. It is important to use proper form to avoid injury and maximize the benefits of the exercise.
Alternate Exercises For Hack Squat
Barbell Squat