The Hack Squat is a popular exercise used by many weightlifters for lower-body development.

It is performed on a sled that allows you to squat on a 45-degree angle. The three main muscle groups it primarily trains are the quadriceps, hamstrings and glutes. This machine is a staple in most fitness facilities.

Steps On How To Do Hack Squats

Step 1.

Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.

Step 2.

Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out.

During this process keep your head up at all times and also maintain the back on the pad at all times.

Step 3.

Place your arms on the side handles of the machine and disengage the safety bars- this is done by moving the side handles from a facing front position to a diagonal position in most designs.

Straighten your legs without locking the knees. This will be your starting position.

Step 4.

Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times).

Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor).

Inhale as you perform this portion of the movement.

To help you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front.

If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise is being executed incorrectly and might result to injury.

Step 5.

Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.

Step 6.

Repeat for the recommended amount of repetitions.