- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Push
- القبضات
- None
- الآلية
- Compound
- Position yourself in the hack squat machine with your back against the pad and shoulders under the shoulder pads.
- Place feet shoulder-width apart on the platform. Keep your back straight, and slowly lower into a squat position.
- Press through your heels to return to the starting position, keeping your core engaged. Repeat for desired reps and sets.