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Hack squat is a weightlifting exercise that targets lower body muscles, primarily the quadriceps (thigh muscles), hamstrings, and glutes. It is typically performed using a specialized piece of equipment called a hack squat machine, which has a backrest and shoulder pads to support the user's body.

To perform the hack squat, the user rests their shoulders on the machine's shoulder pads, with their feet placed in front of them on the platform. The user then lowers their body down by bending at the knees while keeping the back straight, until the thighs and calves form a 90-degree angle. The user then pushes through the heels to raise the body back up and straighten the legs, completing one repetition.

Hack squats can be performed using various types of resistance, including free weights, barbells, weight plates or a hack squat machine with weight stacks. Depending on the individual's fitness level and goals, the resistance can be adjusted to provide varying levels of difficulty.

Hack squats are an effective lower body exercise that helps to build strength, improve muscle definition, and increase endurance. This exercise is particularly helpful for athletes who participate in sports that require explosive lower body movements, such as jumping, sprinting, or kicking.