VARIATIONS
- Smith Machine Leg PressQuadriceps · Smith Machine
- 45 Degree Leg PressGlutes · Quadriceps · Machine · Leg Press
- V-SquatVerticalGlutes · Quadriceps · Machine
- Bulgarian Split SquatQuadriceps
- Machine DeadliftGlutes · Quadriceps · Machine
- Single-Leg Machine Leg ExtensionQuadriceps · Machine · Leg Extension Machine
Hack Squat
Machine pad supports shoulders during fixed-path squat
This machine exercise isolates the quadriceps while engaging the glutes, hamstrings, and calves for total leg development. The fixed path allows for heavy loading with reduced lower back strain compared to free-weight squats.
HOW TO DO IT
- Step onto the platform and place your shoulders under the pads.
- Position your feet shoulder-width apart with toes slightly turned out.
- Release the safety handles and straighten your legs to start.
- Lower your body by bending your knees until thighs are parallel.
- Drive through your heels to return to the starting position.
- Re-engage the safety handles before stepping off the machine.
COMMON MISTAKES
- Placing feet too high on the platform.
- Locking knees completely at the top of the movement.
- Rising onto the toes during the push phase.
- Bouncing out of the bottom position.
TIPS
- Keep your head and back pressed firmly against the pad.
- Push through the mid-foot to maximize quad activation.
- Maintain a controlled tempo during the descent.
SAFETY
- Do not lock your knees at the top to avoid joint hyperextension.
- Ensure safety stops are engaged before exiting the machine.
DETAILS
- Muscles
- Quadriceps
- Equipment
- Hack Squat Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Squat
- Legs
- Both
- Body position
- Standing
- Stance
- Shoulder-width
- Machine angle
- 45°
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Ratings
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