Set up on the Hack machine by placing your feet higher up on the platform in a wide-stance. Your back should be resting on the back rest pad and your shoulders braced up against the shoulder pads. Get ready to unlock the safety mechanism to begin your initial squat. This is your starting position.
Release the safety levers and squat down all the way until your legs are bent past a 90-degree angle. Once down, squat back up all the way until your legs are almost straight. At the top, it's important not to extend your legs to lock-out because you should always keep tension in your legs for maximum movement efficiency and muscle impact.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
DO
DON'T
Perform this exercise in a smooth and fluid motion
Keep your head on the pad; don't be looking down as it may strain your neck muscles
Don't extended your legs completely straight at the top portion of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
