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| Start Position | End Position |
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| Third Position | Muscle Groups |
| Primary Muscle Group | Secondary Muscle Group | Joint type |
| Gluteus | Quadriceps / Hamstrings | Compound |
| Difficulty | Equipment Needed | |
| Basic High | (Machine) | |
Description
Instructions: 1. Get on a hack squat machine with your back supported, shoulders under the padded bars, knees bent, and feet fixed against the platform. 2. Hold the handles of the bar in your hands and straighten your knees while pushing the bars up with your shoulders. 3. Return to the initial position and repeat. Tips: 1. Don’t extend your knees fully and avoid locking them. 2. Keep your back nicely supported. 3. Maintain a smooth breathing pattern.
Video
https://www.youtube.com/watch?v=CCYGE00GcZE