Hack Squats

Step 1. Hack squats target the lower body and are performed on a hack squat machine or with a barbell. For the machine variation, position yourself on the platform with your shoulders under the pads and feet slightly forward. Push through your heels to lift the weight, then bend your knees to lower the platform in a controlled motion until your thighs are parallel to the ground. Push back up to the starting position. For the barbell variation, hold the bar behind your legs with your arms extended and perform a squat-like motion.