Lever Hack Linear Squat

1. Setup:

   • Adjust the seat of the lever hack squat machine to ensure your back is comfortable against the padding and your feet are placed flat on the platform provided.

   • Set the appropriate weight on the machine according to your fitness level.

2. Positioning:

   • Sit on the machine with your back securely against the backrest.

   • Position your feet shoulder-width apart on the foot platform, ensuring they are flat. Your toes can point slightly outward for better stability.

   • Your knees should be aligned with your toes.

3. Movement:

   • Begin the exercise by pushing through your heels to lift the weight, straightening your legs.

   • Focus on keeping your feet planted and avoid locking your knees out at the top.

   • Slowly lower the weight back down by bending your knees, ensuring your hips remain stable and face towards the machine.

   • Continue lowering until your thighs are at least parallel to the ground, maintaining control throughout the movement.

4. Repetitions:

   • Perform the desired number of repetitions, usually between 8 to 12 for beginners.

5. Breathing:

   • Inhale as you lower the weight and exhale as you push back up to the starting position.

6. Safety Tips:

   • Ensure your movements are slow and controlled to avoid injury.

   • Start with lighter weights to master the form before increasing the load.

   • Do not hunch your shoulders; keep your upper body relaxed.

By following these steps, you will effectively target your thigh muscles while maintaining safe and proper form.