The Hack Squat

The hack squat is a great subsitute for the squat since it takes some of the pressure off the lower back and really targets the front of the thighs.

Position

1. Firmly plant your feet on the hack apparatus. Keep your back straight and flat against the hack rest with your trapezius muscles under the shoulder pads.

2. Place your hands on the hack handles. Keep your head level.

3. Slightly angle your toes outward.

Execution

1. Slowly bend your knees bringing your upper body downward.

2. When your knees are at 90 degrees, slowly push your body upwards back to the start position. Repeat the movement.