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운동 라이브러리
Sled Closer Hack Squat
A hack squat performed with a narrow foot placement low on the platform, driving the knees far forward to bias the quads harder than the standard stance.
하체머신Machine squat
주동근
대퇴사두
협응근
대둔근내전근종아리
장비
머신
패턴
Machine squat
준비 자세
- 01Stand on the hack squat platform with shoulders under the pads and back flat against the carriage.
- 02Set the feet close together, inside hip width, low on the platform.
- 03Point the toes forward or slightly out.
- 04Stand up to release the safety handles.
수행
- 01Bend the knees and lower the carriage under control.
- 02Let the knees travel forward over the toes as you descend.
- 03Reach a deep knee bend while the hips stay on the back pad.
- 04Drive through the whole foot to press back to a soft-knee finish.
체크포인트
- -The back and hips stay in contact with the pad throughout.
- -Knees track straight ahead without knocking together.
- -Heels stay down despite the forward knee travel.
- -Depth stays constant as the set fatigues.
흔한 실수
- -Heels lifting off the low, close stance at depth.
- -Letting the knees cave inward out of the bottom.
- -Cutting depth once the quads start burning.
- -Locking the knees hard between reps.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps as a quad-focused secondary movement.
- -Use less load than your regular hack squat; the knee demand is higher.
- -A slow 3 second eccentric makes lighter loads plenty.