The Hack Squat is one of the best exercises for leg strength training, and Smith Machine squats are also squats with fixed equipment.
There is no need to worry about maintaining body balance when doing hack squats. You can use a narrower stance, which can better improve the strength of the quadriceps.
Mainly exercises: quadriceps, buttocks, hamstrings, and calves.
1.Lean the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads. Place your legs on the platform, spread them a narrow distance less than shoulder width, and point your toes slightly outward. The feet should be approximately equal to or less than 7 centimeters apart.
2.Put you Put your arms on the side handles of the equipment and release the safety lever. Now straighten your legs without locking your knees. This is the starting position of the movement.
3 .Start to slowly lower the unit, bending your knees and keeping a straight posture, head facing forward. Continue lowering until the angle between your thigh and calf is slightly less than 90 degrees. To lift the unit, push primarily into the ground with your heels, straighten your legs again, and return to the starting position.
Notes:
< strong>1.Always keep your back on the mat.
2.Inhale as you lower and raise as you exhale.
（Note:Follow< u>Fitness Bar WeChat public platform, search the subscription account for "Fitness Bar网” or “Click to scan and follow”)