Plate loaded hack squat machines are a popular piece of gym fitness equipment that target the quadriceps, hamstrings, and glutes. This machine allows users to load weight plates onto a sled that they then push up and down in a squatting motion. The plate loaded hack squat machine typically has a padded shoulder rest and foot platform to provide stability and support during the exercise. Users can adjust the weight by adding or removing weight plates to suit their fitness level. To use the plate loaded hack squat machine, users should start by adjusting the seat and foot platform to their desired position. They should then load the weight plates onto the sled and position themselves on the machine with their shoulders against the padded rest and feet on the foot platform. Users should then push the sled up with their legs, keeping their back straight and chest up. They should lower the sled back down in a controlled motion, making sure to keep their knees in line with their toes. Plate loaded hack squats are an effective way to build strength and muscle in the lower body, and can be incorporated into a leg workout routine for overall lower body development.