Hack Squat
A machine squat on an angled sled that lets you push the quads hard through a deep range without the balance demands of a barbell.
Muscle activation
- Quads65%
- Glutes25%
- Adductors10%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Stand on the platform with your back flat against the pad and shoulders under the pads.
2. Mid-rep
Let the knees travel forward over the toes as you descend.
3. End of the movement
Go as deep as you can while keeping the heels down and hips on the pad.
4. Common mistake
Hips peeling off the back pad at the bottom
Ways to do it
Squat on 9 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Stand on the platform with your back flat against the pad and shoulders under the pads.
- 2Place feet shoulder width, mid-platform, toes slightly out.
- 3Stand up to release the safety handles.
Execution
- 1Lower under control by bending the knees, keeping your back on the pad.
- 2Let the knees travel forward over the toes as you descend.
- 3Go as deep as you can while keeping the heels down and hips on the pad.
- 4Drive through the whole foot back to just short of lockout.
Breathing
Breathe in at the top, hold as you descend, breathe out as you drive up.
Tempo
3-1-1-0 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Quads
Secondary
Glutes, Adductors
Key form cues
- Back glued to the pad
- Knees forward
- Whole foot pressure
- Smooth out of the bottom
Common mistakes
Hips peeling off the back pad at the bottom
Reduce depth or load until the pelvis stays on the pad.
Heels rising
Move the feet slightly higher on the platform.
Bouncing out of the bottom
Control the descent and pause briefly before driving up.
Range of motion
From near-lockout to thighs at or below parallel to the platform, as deep as the heels and pelvis stay in place.
Variations
Easier
Leg press
Harder
Paused or 1½-rep hack squat
At home
Heels-elevated goblet squat
Machine / cable
Pendulum squat