The closer hack squat is a lower body exercise performed on a leg press machine, primarily targeting the glutes while also engaging the quadriceps, hamstrings, and calves. It involves squatting with your back against a pad and feet on a platform, moving the weight by extending and flexing the knees and hips.
Also Works
QuadricepsHamstringsCalves
How to Perform
1
Adjust the leg press machine to a comfortable weight and position yourself with your back against the pad.
2
Place your feet shoulder-width apart on the platform, toes slightly pointed outwards.
3
Grip the handles on the sides of the machine for stability.
4
Engage your core and slowly lower your body by bending your knees and hips, keeping your back straight.
5
Continue lowering until your thighs are parallel to the ground or slightly below.
6
Pause for a moment at the bottom, then push through your heels to extend your legs and return to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Keep your feet close together (6-8 inches apart) to shift more emphasis onto the outer quads.
•Drive through the full foot, keeping your heels down throughout the movement.
•Keep your back flat against the pad and avoid letting your hips drift forward at the bottom.
Common Mistakes
•Letting the knees travel too far forward past the toes, which increases shear force on the knee joint.
•Rising onto the toes at the bottom of the squat, which means the weight is too heavy or ankles lack mobility.
•Not going deep enough; aim for thighs at least parallel to the platform for full quad development.