Legs / Beginner / Compound (multi-joint)

Machine Hack Squat

A sled-based squat with shoulder pads and back support that builds the quads and glutes with minimal spinal loading.

At a glance

Primary

Quads, Glutes

Secondary

Adductors, Hamstrings

Equipment

Machines

Movement pattern

Squat, Knee extension

Level

Beginner

Type

Legs, Compound (multi-joint)

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand on the platform with your back against the pad, shoulders under the shoulder pads and feet about shoulder-width apart.
2. Grip the handles, press up to straighten your legs and release the safety levers.
3. Lower yourself by bending your knees and hips until your thighs are about parallel to the platform.
4. Drive through your whole foot to press back up to the start without locking your knees.

Tips

• Keep your knees tracking in line with your toes.
• Keep your lower back pressed into the pad throughout.

Common mistakes

• ✗ Feet placed low on the platform with heels lifting.

  Why it hurts: The knees travel far past the toes under a heavy sled, overloading the patellar tendon and the joint behind the kneecap.

  ✓ Instead: Place the feet mid-platform, shoulder-width, and keep the whole foot pressed down.

• ✗ Lower back peeling off the back pad at the bottom.

  Why it hurts: The pelvis tucks under and the lumbar spine flexes under load.

  ✓ Instead: Only go as deep as you can keep the hips and lower back on the pad.

Open in the appGet started