Hack squat / leg press

Watch

Set it up

1. 1Shoulders under the pads, back flat against the backrest, feet around shoulder-width and slightly forward
2. 2Load evenly, check collars
3. 3Stand up to unlock, release the safety catches, then squat under control
4. 4Drive back up through mid-foot. Re-engage the catches before stepping out

Watch out for

• Feet too high or too low on the plate — start in the middle and adjust
• Knees caving inwards
• Bouncing out of the bottom

Set it up

1. 1Set the seat so your knees are around 90° with feet flat on the plate, roughly shoulder-width
2. 2Load plates evenly both sides and check the collars
3. 3Release the safety handles only once your feet are set and the weight is under control
4. 4Lower under control until knees are around 90° — don't let your lower back peel off the pad — then press through the whole foot

Watch out for

• Locking the knees out hard at the top
• Going so deep the hips lift off the seat
• Heels lifting — keep the whole foot down

Set it up

1. 1Watch the switching video above before you try it the first time
2. 2Take the weight off first — never convert a loaded machine
3. 3Move the pins and pads as shown, and make sure every pin clicks fully home before you sit on it
4. 4Put it back to how you found it when you're done, so the next person isn't guessing

Watch out for

• Converting it with plates still on
• A pin half in — check every one
• Leaving it halfway between modes