Squat, Hack Squat

Lever (plate loaded) Squat, Hack Squat Exercise

Target Muscle: Quadriceps (Thighs)

Workout Mechanics: Compound | Workout Force: Push Exercise | Utility: Basic or Auxiliary

Stablizer Muscle: Hamstrings, Gastrocnemius

Synergists: Gluteus Maximus, Adductor Magnus, Soleus

Squat, Hack Squat Instructions

Squat, Hack Squat Technique

Lie supine on back pad with shoulders under shoulder pad. Place feet on platform. Extend hips and knees and release lever.

Squat, Hack Squat Form

Flex hips and knees to descend until knees are just short of complete flexion. Raise sled by extending knees and hips. Repeat.

If insufficient hip flexibility forces the pelvis to pull away from the back pad at the lower portions of the movement, only lower the sled just short of spinal articulation. Keep knees pointed same directions as feet. Do not allow heels to raise off of platform, pushing with both heel and forefoot. Placing feet slightly high on platform emphasize Gluteus Maximus. Placing feet slightly lower on platform emphasize Quadriceps. Also see Lever Hack Squat on alternative model.

Related Lever (plate loaded) Exercises
1. Leg Extension
2. Leg Extension, Alternating
3. Lunge
4. Lunge, Rear Lunge
5. Single Leg Split Squat
6. Single Leg Split Squat, Single Leg Squat
7. Single Leg Split Squat, Split Squat
8. Squat
9. Squat, V-Squat
10. Squat, Wide Squat