Hack Squat

A machine-based squat variation where the back is supported against a pad, emphasizing quadriceps development with reduced lower back stress.

Instructions

1. Place the back of your torso against the back pad of the hack squat machine and hook your shoulders under the shoulder pads.
2. Position your feet on the platform at shoulder-width with toes slightly pointed outward.
3. Grasp the side handles and disengage the safety bars by rotating the handles from facing forward to diagonal.
4. Straighten your legs fully without locking the knees to establish your starting position.
5. Lower the weight by bending your knees, maintaining an upright posture with your back against the pad throughout the descent.
6. Continue lowering until your thighs are parallel to the floor or slightly below parallel.
7. Push through your heels to extend your legs and return to the starting position.
8. Repeat for the prescribed number of repetitions.

Tips

• Foot positioning can be adjusted closer to the knees to emphasize glutes or higher to emphasize quads
• Keep constant contact between your back and the pad throughout the movement
• Do not allow your knees to cave inward - they should track over your toes
• Control the descent - do not let the weight drop quickly
• This machine provides excellent safety and is ideal for higher rep ranges