Legs
Pause Hack Squats
A controlled variations of the machine squat designed to eliminate momentum and maximize quadriceps hypertrophy.
How to perform.
Follow the sequence — setup is half the lift.
Position your back flat against the backrest and place your shoulders firmly under the padded bolsters.
Place your feet shoulder-width apart on the platform with your toes slightly pointed outward.
Disengage the safety handles and lower the carriage slowly by bending your knees until your thighs are at least parallel to the platform.
Hold the bottom position for two full seconds while maintaining absolute tension in your legs and core.
Drive through your mid-foot and heels to push the weight back up to the starting position without locking out your knees.
Re-engage the safety locks once you have completed your desired number of repetitions.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bouncing out of the bottom position instead of holding a complete pause.
- Allowing the lower back or hips to lift away from the backrest during the descent.
- Allowing the knees to cave inward during the concentric phase.
- Lifting the heels off the platform while reaching maximum depth.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.