Hack Press - Instructions, Variations & Alternatives
Muscles involved
Section titled “Muscles involved”- Quadriceps
- Adductors
- Glutes
- Hamstrings
- Calves
How to perform
Section titled “How to perform”
Hack Press - Starting position
Hack Press - Muscle Under Tension
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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. -
Eccentric phase
Descend by bending the knees as you maintain a straight posture with the head up. -
Isometric hold (optional) - Stop once you’ve reached parallel or slightly below.
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Concentric phase
Push the platform away as you straighten the legs and go back to the starting position and repeat.