Mini Jump with Hack Squat Machine
Supported mini jumps on a hack squat machine that develop explosive quad power with reduced balance demand.
LegsIntermediatePlyometricJump
At a glance
| Muscles worked | Primary: quads. Secondary: glutes, calves, core |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Plyometric · Jump |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~32 kcal |
How to do it
- Position yourself in a hack squat machine with the back supported.
- Descend slightly, then explode into a small jump.
- Land softly and immediately prepare for the next jump.
- Keep the core braced and knees tracking properly.
- Repeat for desired reps.
Equipment
- Hack Squat Machine
Coaching tips
Benefits
Supported mini jumps on a hack squat machine that develop explosive quad power with reduced balance demand.
Common mistakes
Avoid locking the knees aggressively or losing back contact.
Make it harder
Increase the jump height or add load carefully.
Make it easier
Perform regular hack squat pulses without the jump.
Breathing
Exhale explosively on the jump.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 8-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.