legs
Hack Squat
A squat on an angled machine with your back against a pad and your shoulders under pads. The machine holds the weight path, so you can focus on your legs.
intermediatehack squat machine
BEFORE YOU START2
- Load the same weight on each side.
- Set the foot plate and pads so you stand upright with your feet at mid-plate.
HOW TO DO IT
Get into position
- Stand on the plate with your back and head against the pad and your shoulders under the pads.
- Place your feet shoulder-width apart, about halfway up the plate.
- Straighten your legs and release the safety handles.
Check: Your back is flat against the pad, your legs are almost straight, and the safety handles are released.
Sit down
- Bend your knees and lower the sled slowly, keeping your back on the pad.
- Keep your knees pointing the same way as your toes.
- Stop when your thighs are at a right angle to your shins, or a little deeper.
Check: Your knees are bent to at least a right angle, your heels are still on the plate, and your lower back has not come off the pad.
Push back up
- Push the plate away through your whole foot until your legs are almost straight.
Check: Your legs are almost straight and your back is still on the pad.
That is one rep. Repeat for your set, then straighten your legs and lock the safety handles before stepping off.
Breathe in and brace before you go down; lower for 2 to 3 seconds; breathe out as you stand up in about 1 second.
MUSCLES WORKED
quadsglutes
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES3
- Lower back curling off the pad at the bottom. Loads the spine. Fix: Stop a little higher.
- Heels lifting off the plate. Fix: Move your feet a little higher on the plate.
- Locking the knees hard at the top. Fix: Stop just short of straight.
SAFETY1
- Always re-lock the safety handles before you step off.
EQUIPMENT SETTINGS
- hack squat machine · shoulder pads: resting on your shoulders when you stand up straight · foot plate: feet shoulder-width apart, about mid-plate
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