Hack Squat
Reps15 times
Calories burned123 kcal
LevelBeginner
Changing duration and load is available in our application
Sit in the simulator. Rest your shoulders on the provided supports. Press your back against the bench. Place your feet on the platform shoulder width apart. The toes are slightly turned outward. Hint: Keep your head up and your back pressed against the bench throughout the exercise. Grasp the handles with your hands and remove the safety stoppers. Straighten your legs. This will be your starting position. Begin to slowly lower yourself in the simulator, bending your knees. The head is raised. Continue downward until the angle between your thighs and calves is just under 90 degrees. Hint: when performed correctly, the knees should form an imaginary straight line with the toes of the feet and be perpendicular to the line of the torso. As you exhale, lift up, straightening your legs, pushing off the platform, returning to the starting position. Complete the required number of repetitions.
How to perform the exercise
15 times
123 kcal
Control your movement and do not rush.
01
Starting position
Sit in the machine, rest your shoulders on the supports and press your back against the pad.
02
Foot position
Place your feet on the platform shoulder-width apart with your toes slightly turned out.
03
Release
Grasp the handles, release the safety stops and straighten your legs.
04
Squat
Slowly lower yourself, bending your knees, until the angle between your thighs and calves is just under 90°.
05
Press
Exhale and straighten your legs, pushing off the platform to return to the starting position.
Variants
Beginner
Use a light weight and a partial range.
Middle
Lower to just under 90° with full effort.
Professional
Increase the weight and use the full range under control.
Which muscles are working
Legs and glutes
Benefits of the exercise
Strength
Develops the quadriceps and glutes.
Balance
Improves control of movement under load.
Simply
Reduces back stress thanks to the support.
Contraindications
Acute pain in the knees or lower back.
Recent injuries to the knee or hip.
Medical restriction on weighted squats.
Recommendations
Back
Keep your back against the pad and your head up.
Knees
Track the knees over the toes, perpendicular to the torso.
Stops
Do not forget to release the safety stops before starting.
