Hack squat machine

Plate-loaded machines

Plates on the machine arms provide resistance. Load them evenly as instructed by the manufacturer and learn the safety release first. The empty machine may still have resistance.

Exercises with this equipment

Hack squat
Quadriceps
How to do this exercise: Hack squatSetup · movement · load
Quadriceps
1. Set your position
  Place feet around shoulder width. Hold a goblet weight at your chest; set rack safeties for a barbell, or adjust machine pads and safety stops.
2. Make the movement
  Bend hips and knees to a depth where your whole feet stay supported and your torso stays controlled. Stand back up.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not let knees collapse inward or heels lift.
Understanding the load
Log the total added plates. Do not include the sled itself.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.