Project Report For Hack Squat Machine is as follows.

The hack squat is a machine resistance exercise that targets a large portion of the lower body as well as the core stabiliser muscles. However, the quadriceps femoris is especially well-targeted because of the angle of resistance and the biomechanics of knee extension. A compound strength exercise and squat variation is the hack squat.

However, the hack squat is a machine workout rather than utilising free weights. The hack squat is a fantastic auxiliary exercise that may help improve squat technique and strength increases. Although there are a few differences, a hack squat machine functions similarly to a standard barbell back squat. Due to the hack squat’s 45-degree angle, it allows for a more controlled action, puts less strain on your joints, and offers a wider range of motion. 

In the starting position, place your feet flat on the plate and lean back onto the back support pads. Make sure your feet are far enough front of you to allow you to squat deeply. If possible, keep them shoulder-width apart and softly point your toes outwards. It’s fine if your knees are slightly bent at this time.

When the bars are right at your shoulders, hold onto them. To remove the catch from the machine, you must first push yourself to a standing position. Depending on the machine, you might need to release a safety catch at this stage. Before you begin the activity, check the directions on your piece of equipment. From here, stoop down while hunching your hips downward until your glutes are parallel to your knees. Put your heels to work taking the weight.

Drive back up to standing starting at the bottom of the squat. Instead of pushing with your knees, use your heels, glutes, and legs. At the peak, don’t lock out your knees completely. At the peak of the movement, take a breath, then continue forward once again.