QUADS AND GLUTES
3 Working Sets x 8-10 Reps
Low foot placement to target quads.
3 Working Sets x 8-10 Reps
Low foot placement to target quads.
How To:
Hack Squat
Setup:
Step into the machine with shoulders under pads and back against support.
Position feet lower and slightly closer on the platform to emphasize quads.
Toes slightly outward, core braced.
Movement:
Unlock the machine and lower yourself by bending knees and hips.
Keep heels down and torso guided by the back pad.
Go as low as you can while maintaining back contact.
Push through the midfoot/heel to return to standing, squeezing quads.
Pendulum Squat
Setup:
Stand with shoulders under pads, feet low on platform, toes slightly out.
Brace core, keep spine neutral.
Movement:
Lower for 3–4 seconds until thighs approach parallel.
Drive upward powerfully, keeping knees tracking over toes.