Legs / Beginner / Compound (multi-joint)

Hack Squat

A machine exercise for the quads, with the calves, glutes and hamstrings assisting.

At a glance

Primary

Quads

Secondary

Calves, Glutes, Hamstrings

Equipment

Machines

Movement pattern

Squat

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. Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
2. Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
3. Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
4. Now straighten your legs without locking the knees. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
5. Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
6. Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
7. Repeat for the recommended amount of repetitions.

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.

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