Hack squat

4 × 10-12  ·  Equipment: No equipment, Leg machine

Muscle groups: Legs & glutes

How to do hack squat

1. Step onto the machine with your back and hips against the pads and feet on the platform.
2. Place your feet shoulder-width apart and slightly forward to target the quads.
3. Release the safeties and lower by bending your knees to about 90 degrees, or the safe range you control.
4. Keep your back in contact with the pad and your knees tracking over your toes.
5. Drive through your feet in a controlled way without locking the knees at the top.
6. Do 10-12 repetitions.

Mistakes to avoid

• Do not violently lock your knees at the top: always keep a slight bend.
• Do not lift your back off the pad: keep it supported throughout to protect your lower back.
• Do not go deeper than you control without the pelvis lifting off the pad.
• Set the safety stops and use the handles to exit the position safely.

Progression

• Start with a weight that allows 12 clean reps: when you reach 15, add load.
• Increase the weight every couple of weeks in small steps (5-10 lbs) keeping perfect technique.
• Add time under tension by lowering over 3 seconds or pausing 1 second at the bottom.