Lever Hack Linear Squat

1. Setup:
- Adjust the seat of the lever hack squat machine to ensure your back is comfortable against the padding and your feet are placed flat on the platform provided.
- Set the appropriate weight on the machine according to your fitness level.

2. Positioning:
- Sit on the machine with your back securely against the backrest.
- Position your feet shoulder-width apart on the foot platform, ensuring they are flat. Your toes can point slightly outward for better stability.
- Your knees should be aligned with your toes.

3. Movement:
- Begin the exercise by pushing through your heels to lift the weight, straightening your legs.
- Focus on keeping your feet planted and avoid locking your knees out at the top.
- Slowly lower the weight back down by bending your knees, ensuring your hips remain stable and face towards the machine.
- Continue lowering until your thighs are at least parallel to the ground, maintaining control throughout the movement.

4. Repetitions:
- Perform the desired number of repetitions, usually between 8 to 12 for beginners.

5. Breathing:
- Inhale as you lower the weight and exhale as you push back up to the starting position.

6. Safety Tips:
- Ensure your movements are slow and controlled to avoid injury.
- Start with lighter weights to master the form before increasing the load.
- Do not hunch your shoulders; keep your upper body relaxed.

By following these steps, you will effectively target your thigh muscles while maintaining safe and proper form.