· Lie face up on a Hack Squat machine with your shoulders against the pad.
· Place your feet facing forward at a distance of 6 inches apart with your toes point slightly outward.
· Release the dock levers and place your hands on the handgrips.
· Drawing your abs in, extend your body standing upright.
· Lower your body to a squatting position so your knees are bent as if you were sitting down.
· Return to the starting position.