Watch the video below to see a demonstration of proper form and technique for the hack squat exercise. You can also check out some more quads exercise videos or find exercises for other muscle groups.
Instructions for Hack Squat
To perform a set of hack squat:
Load the hack squat machine with the appropriate weight before
stepping onto the platform. Stand with your feet shoulder width apart and your shoulders against the
pads. Your trunk should be in a neutral position and supported on the back bench.
Eccentric (Lowering) Motion
Maintain the alignment of your trunk as you push your
hips back and down as though sitting on a stool beneath you. Stop when you thighs are parallel to the
platform or you can no longer maintain the position of your trunk against the back bench.
Pause at the bottom position for a 2 sec count while maintining
whole body tension and the alignment of your trunk.
Concentric (Upward) Motion
Drive into the platform with your feet, to extend your
legs and raise your torso, until you are standing straight. Remember to breathe normally throughout the
Repeat steps 1 through 4 until you have completed the desired number
of hack squat repetitions before resting.
This completes one set of hack squat.