This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Enter a hack squat machine with an angled track and shoulder pads; keep your back against the back pad, your shoulders under the shoulder pads and your feet firmly on the platform.
- 02
Unlock the sled as directed, hold the handles and track the knees roughly with the toes.
- 03
Bend hips and knees to a depth where the feet stay planted and control is maintained.
- 04
Push through the feet to rise, then lock the sled as directed; avoid snapping the knees at the top.
Common mistakes
- Heels lifting from the platform or knees collapsing inward.
- Leaving the machine before both safety locks are engaged.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.