Hack Squat Machine
Squat, machine, quadriceps and glutes
The hack squat machine has you squat on an angled platform with the back against a padded sled and pads over the shoulders. The machine guides the path, so the quadriceps and glutes can work hard without balancing a bar. It suits beginners learning to squat deep and lifters who want to load the legs without balancing a bar.
Setting up
- Step into the machine and set the back flat against the pad with the shoulders under the shoulder pads.
- Place the feet about shoulder width apart in the middle of the platform, toes turned out a little.
- Stand up to lift the sled and release the safety handles.
- Start with a light load you can lower slowly to full depth.
How to do a hack squat
- Bend the knees and hips and lower the sled under control.
- Keep the back and hips pressed against the pad the whole way.
- Go down until the thighs are about parallel to the platform, or as deep as you can with the hips on the pad.
- Press through the whole foot to stand back up.
- Stop just short of locking the knees, and set the safety handles after the last rep.
Breathing. Breathe in as you lower and breathe out as you press up.
Muscles worked
- Mainly
- Quadriceps and glutes
- Also
- Adductors and hamstrings
Common mistakes
- Heels lifting off the platform. The weight moves onto the toes and the hips do less, so place the feet a little higher and press through the heels.
- Hips peeling off the back pad. Then the lower back rounds under load, so stop the descent just before it happens.
- Knees caving in. They twist under load, so keep them in line with the toes.
- Locking the knees hard at the top. The legs rest when the knees lock, so stop just short of straight to keep them working.
Guide
Guide
Guide
