Machine hack squat

Quads

🔧 Machine ↕ Squat 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Load the machine with the desired weight and position your shoulders and back against the pads. Position your feet at shoulder width, extend your legs, and release the safety handles. Slowly lower the weight by bending your knees until your thighs are approximately at 90 degrees. Reverse the movement by driving into the platform and extending the knees and hips. Repeat for the desired number of repetitions.

Muscles Worked

Quadriceps

Secondary: Glutes, Hamstrings, Adductors

Tips

Keep knees just shy of lockout for quad tension. Push through heels for glutes, balls of feet for quads. Keep hips and lower back flat on the pad. Avoid jutting head forward. Experiment with toe angle based on hip and ankle mobility.

Similar exercises

Smith machine hack squat Quads · 🔧 smith machine 3/10 Machine reverse hack squat Quads · 🔧 Machine 3/10 Barbell hack squat Quads · 🔧 Barbell 4/10 Smith machine squat Quads · 🔧 smith machine 3/10 Hack squat machine calf raise Quads · 🔧 Machine 1/10 Machine belt squat Quads · 🔧 Machine 3/10 Smith machine sissy squat Quads · 🔧 Smith Machine 4/10 Dumbbell squat Quads · 🔧 Dumbbell 3/10

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