The angled hack-squat machine used the standard way: back and shoulders on the pad, facing OUT, feet on the platform. The most quad-dense squat variation in the building. Same machine as the reverse hack squat (facing in), which is his preferred orientation; the anchor day plans both (preferences.md, 2026-09-18). Setup: back flat on the pad, shoulders under the pads, feet mid-to-high on the platform, hip width. Release the safeties once braced. Form: lower under control to just past parallel; drive through the whole foot; knees track over toes; low back stays on the pad the whole rep. Weight: unknown facing out — start below his reverse-hack load (5 plates/side = 450) and let him set it; he is strong on this machine. The 90 lb figure was a 2026-09-17 seed guess. Muscles: quads (assists: glutes)

The angled hack-squat machine used the standard way: back and shoulders on the pad, facing OUT, feet on the platform. The most quad-dense squat variation in the building. Same machine as the reverse hack squat (facing in), which is his preferred orientation; the anchor day plans both (preferences.md, 2026-09-18). Setup: back flat on the pad, shoulders under the pads, feet mid-to-high on the platform, hip width. Release the safeties once braced. Form: lower under control to just past parallel; drive through the whole foot; knees track over toes; low back stays on the pad the whole rep. Weight: unknown facing out — start below his reverse-hack load (5 plates/side = 450) and let him set it; he is strong on this machine. The 90 lb figure was a 2026-09-17 seed guess. Muscles: quads (assists: glutes)

The angled hack-squat sled, FACING the machine: chest and front of the shoulders against the pad, shoulders under the pads, feet on the platform. Hips travel back and down, so it loads glutes and hamstrings more than the standard (facing-out) hack squat — his preferred squat pattern ("my body just likes it better", 2026-09-17), used in place of the barbell back squat on the anchor day. Setup: feet mid-platform, hip width; chest glued to the pad the whole rep; release the safeties only once braced. Form: sit the hips back and down until the low back wants to round — stop THERE (sciatica history: hinge_pattern caution). Drive through the whole foot; knees track over toes; don't let the hips shoot up first out of the bottom. Weight: plates on the machine, both sides counted — 5 × 45 per side = 450 reps out 10 "somewhat easily" (2026-09-17); the top set that day had a little more on. Big numbers are normal here (the sled angle and no balance demand) — the check is depth and a flat low back, not the number. Muscles: glutes, quads (assists: hamstrings, core)

Seated curl trains hamstrings at a longer length than lying. Research darling; use full range. Muscles: hamstrings

Isolated knee extension with a squeeze at the top. Quad detail work and knee-tendon loading. Muscles: quads

Knees squeeze inward. Adductors — the groin-strain vaccine. Muscles: adductors