Hack Squat

Primary target: Vastus Lateralis (股外侧肌)

Demonstration

3D animation · looped · Vital Animations

Equipment: Hack squat machine
Sets & Reps: 3-4 sets × 8-12 reps · rest 2 min
How to do it: Back flat on the pad, shoulders under the pads; feet mid-low and slightly wider than shoulder-width; descend vertically to thigh-parallel; drive up evenly through the quads; no knee lockout at the top.
Common mistakes: Hips lifting off the back pad, knees caving, partial reps