A Typical Session
29 Min
Warm-up
6m
Main Set
18m
Cooldown
5m
12 kcal
/ min (est.)
4 × 10
sets × reps
Why this exercise
Difficulty: Intermediate
Machine squat that targets quads with back support for safer heavy lifting.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
10
Rest
90s
How to Perform
- 1.Position yourself in hack squat machine.
- 2.Place feet shoulder-width apart on platform.
- 3.Lower until thighs are parallel to platform.
- 4.Push through heels to return to start.
Pro Tips
- •Keep lower back against pad.
- •Don't lock knees at top.
- •Place feet lower for more quad emphasis.
Equipment
Hack Squat Machine
Safety
Don't go too deep if you have knee issues.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.