Hack Squat (Machine)

The technique.

1. 01

   Load the machine, then position your shoulders under the pads and back flat against the support.

2. 02

   Place your feet shoulder-width apart on the platform, toes slightly out.

3. 03

   Unrack the weight, take a deep breath, and slowly lower yourself by bending your knees.

4. 04

   Descend until your thighs are parallel to the platform or deeper if comfortable.

5. 05

   Drive through your heels, extending your hips and knees to press back up to the starting position.

What goes wrong.

• ×Rounding the lower back, especially at the bottom of the movement.
• ×Knees caving inwards, stressing knee joints.
• ×Lifting heels off the platform, indicating poor ankle mobility.
• ×Not going deep enough, limiting muscle activation.
• ×Using too much weight, compromising form and control.