The Benefits - Hack squat is a great exercise to develop the lower area of the the thigh and maximize the strain on quadriceps, especially the outer sweep. This is a better option for many athletes who can perform normal squats. You can concentrate on working with your legs, instead of helping with back.

Execution - Place your feet on the platform together at shoulder width, toes pointed slightly out and position your back on the backrest. Hook your shoulders under the pad. Extend your legs and hip. Release dock levers and lower yourself all the way down by bending your knees until knees are almost complete flexed. Then raise yourself up by extending knees and hips.

Tips - Do not lock your knees at the top, rather keep your knees little snagged avoiding injuries to the knee.
If you had problems with your knee, I ‘m suggest you to use knee wraps when using heavy weights avoiding injury!
First, identify a good natural position for yourself. Otherwise, you can cause a serious problem with your knees. By using a wider stance, your inner thighs work primarily and by using narrower stance, your outer thighs work primarily. Do both variations for maximum muscle development.

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