Hack squats

Alternatives -
  1. Step on to the platform and place your shoulders under the pads and your back against the backrest.
  2. Position your feet shoulder-width apart and angle your toes slightly outwards.
  3. Grip the handles for stability and unlock the mechanism (instructions vary depending on the machine).
  4. Flex your core.
  5. Breathe in and bend your knees in a controlled manner for 2-4 seconds.
  6. Pause at your deepest point in the squat.
  7. Push your feet through the foot platform and extend your legs to the starting position (about 90-95% straight). Breathe out when you reach the halfway point.