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Hack RDL Legsmith
Beginner 52 min

Hack RDL Legsmith

Calories

395 kcal

Equipment

Hack Squat Machine, Dumbbell, Glute Ham Developer, Leg Extension Machine, Calf Raise Machine

Intensity

—

Focus

Glutes, Quads, Hamstrings, Calves

Workout Exercises

1

Glute-Focused Hack Squat

8 min

Hack Squat Machine Glutes

Description

A classic hack squat performed on the hack squat machine with a higher foot placement to shift emphasis toward the glutes while still training the lower body. Maintain a neutral spine and controlled depth, driving through your heels to stand.

How to perform

  1. Step 1

    Step 1

    Set your shoulders firmly under the pads and place your feet about shoulder-width on the footplate, a bit higher than mid-plate. Stand tall with your ribs down and core braced, and keep your heels flat. Grip the side handles and look forward with your neck neutral.

  2. Step 2

    Step 2

    Lower under control until your hips are deep and your glutes are loaded, keeping your lower back neutral against the pad. Let your knees bend and track in line with your toes while your heels stay planted. Pause briefly at the bottom without relaxing into the machine.

  3. Step 3

    Step 3

    Drive up by pushing through your heels and midfoot, squeezing your glutes as you rise. Keep your knees tracking smoothly and avoid letting your hips tuck under at the top. Finish tall under control, then repeat for reps.