Alternate Leg Diagonal Bound vs Narrow Stance Hack Squats

Assume a comfortable stance with one foot slightly in front of the other.

Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.

It may help to use a line on the ground to guage distance from side to side.

Repeat the sequence with the other leg.

Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.

Position your legs in the platform using a less than shoulder width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times.

Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).

Now straighten your legs without locking the knees. This will be your starting position.

Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.

Begin to raise the unit as you exhale by pushing the floor with mainly with the heels of your feet as you straighten the legs again and go back to the starting position.

Repeat for the recommended amount of repetitions.