- Adjust the machine for your height, sit with your back against the pad, knees bent, feet flat on the platform.
- Brace your core, push through your heels, and extend your hips upwards, lifting the weight while squeezing your glutes.
- Lower the weight slowly back to the starting position, ensuring controlled movement; repeat for desired reps and sets.
- 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.
- Press through your heels to the starting position, keeping your core engaged. Repeat for desired reps and sets.
- Grab the handles, place one knee on the pad, and the foot of the working leg on the foot plate.
- Push your working leg back until you feel your glute contract, then return to the starting position without resting the weights.
- Sit on the seat upright with your knees placed on the pads and your feet on the foot pads.
- Push your legs outwards and backwards and flex your glutes.
