Hack Squat

A compound lower-body machine exercise on the hack squat sled, targeting the quadriceps through a guided squat pattern.

How to do it

1. Load the hack squat machine and step on, positioning your back and shoulders against the pads.
2. Place your feet shoulder-width on the platform with toes turned out slightly.
3. Unlock the safety handles and lower the sled by bending at the knees and hips.
4. Descend until your thighs are at least parallel to the platform.
5. Drive through your heels to extend the legs and push the sled back to the start.
6. Re-engage the safety handles after your final rep.

Tips

• Keep your lower back pressed against the pad throughout the movement.
• Placing the feet higher on the platform shifts emphasis to the glutes and hamstrings.
• Control the descent; do not bounce out of the bottom position.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Calves (gastrocnemius), Hamstrings