Lever Hack Squat

1. Load the machine and step onto the platform with your back and shoulders pressed against the pad, feet shoulder-width apart and slightly forward.
2. Release the side handles or safety bar to take the weight onto your legs.
3. Brace your core and keep your back flat against the pad throughout the set.
4. Bend your knees and hips to lower into a squat, tracking your knees in line with your toes.
5. Descend until your thighs are at least parallel to the platform.
6. Drive through your heels to press back up to the starting position.
7. Stop just short of locking your knees out at the top before beginning the next rep.

Common Mistakes

• Placing feet too high on the platform: Setting feet near the top edge shifts the load onto the hips and lower back instead of the quads. Keep feet centered and shoulder-width apart for balanced tracking.
• Letting the knees cave inward: Knees collapsing toward each other during the descent puts stress on the knee joint. Push your knees out in line with your toes on every rep.
• Bouncing out of the bottom position: Using a quick rebound at the bottom to help drive the weight up removes control from the movement. Pause briefly at the bottom and press up deliberately.
• Locking the knees out hard at the top: Slamming into full lockout transfers stress onto the joint instead of the muscle. Stop just short of lockout and keep tension on the quads.