Hack Squat
A machine squat performed on an angled sled with your back supported against a pad. Allows heavy, quad-focused loading with less demand on the lower back.
Primary muscles
- Quadriceps
Secondary muscles
- Glutes (Gluteus Maximus)
- Adductors
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on the platform with your back flat against the pad and shoulders under the shoulder pads. Place feet about shoulder-width apart in the middle of the platform. Release the safety handles.
Brace and bend your knees to lower the sled under control.
Descend as deep as you can while your lower back stays in contact with the pad.
Keep your knees tracking over your toes and heels planted.
Press through your feet to return to the top without locking your knees hard.
Re-engage the safety handles when finished.
Breathing: Inhale as you lower, exhale as you press up.
Coaching tips
Back glued to the pad
Full foot pressure
Controlled bottom
Common mistakes
Lower back peeling off the pad at depth
Heels lifting
Slamming the knees into lockout
Using partial reps with excessive load
Safety notes
Always re-engage the safety catches before stepping out.
Place feet higher on the platform if deep knee flexion is uncomfortable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.