· 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.