Set up on the machine by placing your feet shoulder-width apart on the platform with your toes pointing out slightly. Grip the handle bars with one hand and with the other get ready to unlock the safety latches and get ready for the initial squat. This is your starting position.
Unlock the safety and squat down all the way until your legs are bent past a 90-degree angle. Then, push back up with your legs and go all the way up until your legs are almost straight but do not lock them out.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Place your feet high enough up on the platform so that when you squat down your knees will not go beyond your toe line
Don't extended your legs completely on the upward portion of the movement; you should always keep some tension in them for maximum movement efficiency
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This is one of the best and most effective exercises for the legs. It's a great alternative to barbell squats. The hack machine has excellent motion control and the movement is very smooth which makes this exercise that much more enjoyable to perform.
The only problem is that most (small) gyms will not have this machine owing to the fact that it's cost-ineffective to own. Not many people will use this machine (unless at serious gyms for bodybuilders) and it tends to be expensive to purchase.