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Overview
Hack squats done with a hack squat machine are relatively safe in comparison to free standing squats. This exercise places excellent stress on the lower and outer sections on the quadriceps. Hack squats are particularly useful to those who have great development in the upper thighs but are very thin in the area close to the knees. Use this exercise to develop the lower portions of your legs that are often visible when you wear shorts.
Setup
Place the proper amount of weight on the bars of the machine on either side. Be sure to put the same amount of weight on both sides. Lean your back against the back rest of the machine with your shoulders pressed up against the shoulder pads. Take a narrow stance on the platform with your feet slightly narrower than shoulder width apart and the toes pointed outward. Straighten your legs so that the back slider lifts up off of the catch bars. The hack squat should have a bar or lever on either side that releases the catch-bar holding the slider up. Move these levers on either side to remove the catch bar and then take the grips by your shoulders.
Movement
Slowly bend your knees and lower your upper body as far as possible until you come to the bottom position. Without bouncing at the bottom, press with your thighs as your body travels upward and returns to the original starting position with the legs extended. Repeat this motion for the desired number of repetitions.
Tips From the Trainer
Try experimenting with a variety of stances with your feet. Also try pointing your toes at different angles to hit your quads from a variety of angles. Making these minor changes can help to work your legs in different ways and add some variation to your workout.
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