Lever Linear Hack Squat

Muscles worked

Setup

1. Load the desired weight plates onto the machine's pegs.
2. Step into the machine, placing your back and head firmly against the padded backrest and your shoulders under the shoulder pads.
3. Position your feet shoulder-width apart on the platform with toes slightly pointed outward.
4. Extend your legs to lift the weight and disengage the safety handles.

How to do it

1. Inhale and brace your core as you slowly lower the weight by bending your knees and hips, maintaining a controlled 2-3 second tempo.
2. Descend until your thighs are at least parallel to the footplate, ensuring your lower back remains pressed against the pad.
3. Exhale as you drive through your mid-foot and heels to push the weight back up to the starting position.
4. Stop just short of locking out your knees at the top to maintain constant tension on the quadriceps.

Form checklist

• Keep your lower back and glutes glued to the back pad throughout the entire movement.
• Ensure your knees track in line with your toes and do not cave inward.
• Avoid lifting your heels off the platform at the bottom of the rep.
• Maintain a neutral neck position by keeping your head against the headrest.

Pro tips

• To emphasize the quadriceps, place your feet lower on the platform; to shift more load to the glutes and hamstrings, place them higher.
• Focus on 'pushing the floor away' rather than just moving the weight to improve mind-muscle connection with the quads.

Make it harder

• Incorporate a 2-second pause at the bottom of each rep to eliminate momentum and increase time under tension.
• Perform 1.5 reps by descending fully, rising halfway, descending again, and then returning to the top.

Frequently asked

What muscles does the lever linear hack squat work?

The lever linear hack squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lever linear hack squat?

The lever linear hack squat uses leverage machine.

Is the lever linear hack squat good for beginners?

The lever linear hack squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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