Hack Press - Instructions, Variations & Alternatives

Muscles involved

• Quadriceps
• Adductors

• Glutes
• Hamstrings
• Calves

How to perform

Hack Press - Starting position

Hack Press - Muscle Under Tension

1. Set up & Starting position _(standing, or lying on Leg Press machine)
   Place your back against the back pad of the machine, hook your shoulders under the shoulder pads and set your feet in your regular squat stance.

2. Eccentric phase
   Descend by bending the knees as you maintain a straight posture with the head up.

3. Isometric hold (optional) - Stop once you’ve reached parallel or slightly below.

4. Concentric phase
   Push the platform away as you straighten the legs and go back to the starting position and repeat.

Exercise Alternatives

• Hack Squat
• Front Squat
• Lateral Step Up