Lever Reverse Hack Vertical Squat

Instructions for Lever Reverse Vertical Hack Squat:

1. Set up the lever hack squat machine by loading the desired weight onto the machine.

2. Step onto the machine platform and position yourself with your back against the pad and shoulders under the shoulder pads.

3. Place your feet at shoulder-width apart on the platform with your toes pointed slightly outward.

4. Release the safety handles to unlock the weight.

5. Keeping your chest up and your core engaged, slowly lower your body by bending at the knees and hips. Keep your back pressed against the pad and descend until your thighs are approximately parallel to the platform.

6. Pause for a moment at the bottom of the movement, maintaining tension in your legs and glutes.

7. Exhale and drive through your heels to extend your legs and return to the starting position. Be sure to straighten your legs completely without locking out your knees.

8. Repeat the movement for the desired number of repetitions.

9. After completing the set, use the safety handles to secure the weight before stepping out of the machine.

Safety Tips: Make sure to perform a proper warm-up before this exercise. Begin with a lighter weight to perfect your form before increasing the load. Avoid rounding your back or leaning forward during the exercise. Move in a controlled fashion, focusing on the muscle contraction and not on the momentum. Adjust the safety stops according to your height and mobility to prevent injury.

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