How to Use the Hack Squat Machine

The hack squat machine is a piece of gym equipment that will give you a challenging workout for your legs and glutes. It's important to learn how to use this machine properly before trying it for the first time. You also want to learn proper form and maintain it throughout your workout.

Instructions

1. Select your weight and place it on the machine. Get into it and place your shoulders under the shoulder pads. Adjust the machine to fit your height.

2. Get into position by placing your feet on the foot platform. Feet will be shoulder width apart, toes pointing forward. Tilt your pelvis slightly forward to press your lower back into the backrest. Keep your core tight by pulling your abs in toward your spine.

3. Press your heels into the platform to lift up into a starting position. Keep a slight bend in your knees. Release the safety levers as you begin your hack squat workout.

4. Lower your legs in toward your body until your knees are bent at a 90 degree angle. Press your legs out and up again to go back to the starting position. Maintain your form and press all of your weight through your heels.

5. Repeat three to four sets of 12 to 15 reps. Rest for 30 seconds in between each set. Hydrate as you need.

Tips & Warnings

• Do not allow your knees to come over your toes at any point. This will place unnecessary strain on your knee joints. Put your feet higher up on the platform if your knees are bending over your toes.

• This article describes form and mechanics on a hack squat machine that has a weighted foot platform. Use the same form on a machine that is weighted at the shoulders. Instead of pressing the foot platform out, however, you will be raising your entire body to lift the shoulder platform.