Squats, lunges and legs

Hack squat

Muscles worked: Quads · glutes

How to do it

1. Set up. Set the machine safety stops and place your back against the sled pad with shoulders beneath the shoulder pads. Plant your feet on the platform.
2. Move. Release the mechanism as instructed on the machine and lower by bending your knees. Keep heels down and back supported.
3. Finish. Press through your whole feet to rise without forcefully locking your knees. Put the safety catches back on before you step out.

Common mistakes

• Loading the machine before you’ve found a depth you control.
• Knees collapsing in.
• Heels lifting off the platform.