- 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.
- 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.
- Put the belt around your waist and hook the end of the belt onto the machines.
- Stand up to disengage the holding mechanism. Hold the arms while you squat.
- Once you've completed your set, reset the holding mechanism.
- 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.
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