Squat - Hack

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Beginner Quads Hamstrings Calves Strength Hack Squat Push Compound Gym

Purpose: This exercise develops core strength of the lower body.

Benefits: It is an excellent exercise to isolate the quads and hamstrings.

Position yourself in the hack squat machine. Put your back against the bad pad of the machine and your shoulders under the shoulder pads. Grasp the handles at the side and unlock the back pad. Keep your head looking straight forward, not down. Your feet should be flat on the platform. This is the starting position. Slowly lower the weight, bending through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement. To start the upward movement, tighten your glutes, thrusting forward and up, and push up with your quads. Exhale during the upward movement. Repeat for the required number of repetitions.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.