Hack Squat

The hack squat is a machine-based squat where your back is supported against a pad and your feet stay fixed on a platform while the sled moves up and down a set path. It mainly trains your quadriceps, with your glutes helping out, making it a solid way to build leg strength with less balance demand than a free-weight squat.

Set up by stepping onto the platform and placing your feet about shoulder-width apart, or wherever your ankles feel comfortable under your hips. Slide your shoulders under the pads, press your back flat on the pad, and grip the handles at your sides. Unlock the sled by lifting the safety handles or lever so the weight is in your control.

Lower yourself by bending your knees and hips at the same time, thinking about sitting straight down between your heels. Keep the descent controlled until you reach a depth where your quads get a good stretch, then push through your whole foot to stand back up. Extend your legs at the top without slamming your knees straight.

Take a breath in and brace your midsection before you descend, then exhale as you drive up. To make it easier, limit your range of motion or use a higher foot position on the platform. To make it harder, work a bit deeper or pause at the bottom, staying within a pain-free range. If high squatting volume tends to bother the front of your knees, reduce depth and total reps rather than pushing through irritation.

Fault: Your heels rise or your weight shifts onto your toes. Fix: Sit down between your heels and keep your whole foot pressed into the platform throughout the rep.

Fault: Your lower back or hips lift off the pad as you descend. Fix: Keep your back flat on the pad by bracing your core and only lowering to a depth you can control.

Fault: You drop quickly into the bottom and bounce back up. Fix: Use a full controlled depth for a quad stretch, then press up smoothly without relying on momentum.

Fault: Your knees cave inward on the way up. Fix: Push your knees out in line with your toes as you drive through your feet to stand.