Legs
Hack Squat
A powerful machine-based compound movement designed to isolate the quadriceps while providing stability for the spine.
How to perform.
Follow the sequence — setup is half the lift.
Position your back against the padded support and place your shoulders firmly under the shoulder pads.
Place your feet shoulder-width apart on the platform with your toes slightly pointed outward.
Extend your legs to release the safety handles and grasp the side grips for stability.
Lower the weight slowly by bending your knees until your thighs are slightly below parallel to the footplate.
Drive through your heels to extend your legs back to the starting position without locking your knees at the top.
Engage your core throughout the movement to ensure your lower back remains pressed against the backrest.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the heels to lift off the platform during the descent
- Rounding the lower back or letting it lose contact with the backrest
- Locking the knees abruptly at the top of the repetition
- Using an insufficient range of motion that stops well above parallel
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.