Lever Linear Hack Squat

1. Load the machine and step onto the platform, positioning your shoulders under the pads and your back flat against the support.
2. Place your feet shoulder width apart on the platform, slightly forward of your hips.
3. Release the safety handles and straighten your legs to support the weight.
4. Bend your knees and hips to lower yourself down, keeping your lower back pressed into the pad.
5. Descend until your thighs are around parallel to the platform, or as deep as your mobility allows without your heels lifting.
6. Drive through your heels and midfoot to push the platform back up to the start.
7. Avoid locking your knees out hard at the top of each rep.
8. Perform 8 to 12 reps, then re-engage the safety handles before stepping off the platform.

Common Mistakes

• Placing the feet too high on the platform: A high foot position shifts the load toward the glutes and hamstrings and away from the quads. Keep your feet closer to the middle of the platform for quad emphasis.
• Letting the knees cave inward: Allowing the knees to drift together under heavy load stresses the joints. Keep them tracking in line with your toes throughout the movement.
• Not going deep enough: Stopping well above parallel shortens the range of motion and limits muscle growth. Lower as deep as your mobility safely allows.
• Lifting the lower back off the pad: Letting your back round or peel away from the support at the bottom shifts stress onto the spine. Keep your back pressed flat against the pad through the entire rep.