Lever Linear Hack Squat
Targeted Muscle Groups
Primary Muscles:
- Quadriceps:
Secondary Muscles:
- Glutes (Gluteus Maximus):
- Hamstrings:
- Calves (Gastrocnemius and Soleus):
Equipment Needed
- Linear Hack Squat Machine:
- Optional: Weight Plates:
How to Perform the Linear Hack Squat: Step-by-Step Guide
Step 1: Adjust the Machine
- Set the Shoulder Pads:
Step 2: Position Yourself
- Step Onto the Platform:
- Grip the Handles:
Step 3: Execute the Squat
- Lower the Weight:
- Depth:
- Push Back Up:
Step 4: Complete the Set
- Repeat:
Recommended Reps and Sets
- Beginners:
- Intermediate:
- Advanced:
Pro Tips for Success
- Maintain Proper Form:
- Controlled Movements:
- Adjust Weights Appropriately:
- Breathing:
Common Mistakes to Avoid
- Incorrect Knee Alignment:
- Overarching the Back:
- Rushing the Movement:
- Not Using Full Range of Motion: