HACK SQUAT

Using one of your thicker bands (or using multiple bands to increase resistance), anchor the band behind you at around floor level. Face away from the anchor point, grab the handles, and step forward to create tension in the band. Push your hips back and bend at the knees to lower down into a hack squat (hands behind your legs), keeping your back flat throughout even though you'll be leaned forward. When your thighs reach around 45 degrees with the floor, extend your hips and knees to return to standing. At full extension at the top, contract your glutes. Repeat for reps.

Stand with a shoulder-width stance holding a pair of dumbbells behind your thighs with your hands shoulder-width apart, palms facing behind you. Maintain the natural arch in your lower back and keep your head directed forward. Bend at the knees and hips, letting your glutes track backward to lower yourself. At the point where your thighs are parallel to the floor, reverse direction, driving up forcefully through your heels to a standing position.

Heels highly elevated with risers or heel board. Toes pointed straight ahead. Dumbbells held at arms length. Push the knees forward over the toes to keep the torso upright during the squat. Squat as deeply as possible without pitching forward.

START: Stand in a hack squat machine with your feet hip-width apart in the middle of the foot plate. Unhook the safety stopper and support the weight with your legs.

MOVE: Slowly squat down until your hips and knees are at or just below 90-degree angles. From here, stand back up by pressing through your heels to lift the weight to an upright position. Come almost to a full extension at the top without locking out your knees.

START: Stand with a shoulder-width stance holding a barbell behind your thighs using a shoulder-width grip. Maintain the natural arch in your lower back and keep your head directed forward. MOVE: Bend at the knees and hips, letting your glutes track backward to lower yourself. At the point where the your thighs are parallel to the floor, or the bar touches the floor, reverse direction, driving up forcefully through your heels to a standing position.