Using the Hack Squat Exercise Machine at the Gym

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Learn how to use the hack squat machine at the gym for strength training exercises in this free online video demonstration.

Part of the Video Series: How to Use Gym Exercise Machines
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Video Transcript

And we’re here at Extreme Fitness in Laurel Springs, New Jersey and today I’m going to demonstrate how to properly use a hack squat machine. What you want to do with a hack squat machine is get in first, put your shoulders under the pads, put your feet up front so you can properly control the weight with your heels and what you want to do is push up, move your safeties like so. And what you don’t want to do is ever move your hips off of the back pads, it’s very dangerous for your back, you want to make sure your feet are even, you want to make sure your feet are in alignment with your knees and also with your hips. So once you establish that you can down gently and slowly until your upper leg is parallel to the platform, keeping the weight on your heels. Once you reach that point you can come up and squeeze, do not lock the knees, squeeze the quadriceps, hamstrings and glutes repeat the motion. Remember the weight isn’t on your toes; it’s on your heels. Safety is everything, do no lock the knees at the top of the movement and do not put more weight on the machine then you think you can handle. Beginners should start at 12 to 15 repetitions with nice smooth range of motion, don’t jump up like this or come down too fast because you can put yourself at risk of injury and you’re not getting an effective workout out of it. Two seconds on the positive, three seconds on the negative and keep going for your range of motion, so at the end of the set you’ll start to feel burning in your legs which is exactly what you want. Two more. And at the end of the routine, make sure you put your safeties on, rack the weight and that’s the proper way to use a hack squat machine.

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