Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Hack Squat Machine
Beginner
Squat
Glutes, Hamstrings, Calves
The hack squat builds massive quad strength and size. It's safer than back squats because the machine supports your back and controls the movement path.
1. Position your back flat against the hack squat machine pad with shoulders under the shoulder pads. 2. Place feet shoulder-width apart on the footplate, toes slightly pointed out. 3. Release the safety handles and slowly lower down by bending your knees until thighs are parallel to the footplate. 4. Drive through your heels and push the weight back up in the hack squat motion, keeping your core tight. 5. Stop just short of locking out your knees and repeat the hack squat movement for your desired reps.
• Keep your back pressed against the pad throughout the entire hack squat movement to protect your spine. • Don't let your knees cave inward - push them out in line with your toes during each rep. • Control the weight down slowly in the hack squat - don't just drop and bounce at the bottom. • Keep most of your weight on your heels, not your toes, for maximum quad activation.
• Going too deep in the hack squat and letting your lower back round, which puts stress on your spine. • Placing feet too high or too low on the footplate instead of finding the sweet spot for proper alignment. • Locking out knees completely at the top of the hack squat, which removes tension from your muscles.
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your quads 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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