Exercise Advice: Position yourself in a hack squat machine with your back pressed firmly against the pad. Your feet should be just beyond shoulder width apart. Begin this exercise by squatting as though you are going to sit down in a chair. Squat to a point to where your thighs become parallel to the floor and then return to the start position. It is very important that you keep your back as straight as possible throughout this movement (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).