PURPOSE OF EXERCISE: To develop the
lower area of the thigh. Hack Squats are
a good movement for working the lower
range of the pressing motion.
EXECUTION: (1) Depending on the design
of the machine you use, either hook your
shoulders under the padded bars or take
hold of the handles. Your feet should be
together, toes pointed slightly out. (2)
Press downward with your legs and lift
the mechanism, stopping when your legs
are fully extended. This keeps constant
tension on the legs. Bend your knees and
lower yourself all the way down. Your
legs should end up bent at a much more
acute angle than when you do Squats. In
all your repetitions, keep working this
lower range of motion by going all the
way down. (3) For some of your last
repetitions, lower yourself in the normal
way, but as you press back up, arch your
back and bring your hips away from the
machine without locking your legs out.
This will emphasize the separation
between the leg biceps and the
quadriceps, which makes the thighs look
huge when you do a side chest shot.
