Hack Squat
A bilateral squat performed along the fixed path of a hack squat machine.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Squat
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym
- At home
- No
How to do it
Set up
- Place your shoulders and back against the pads.
- Set both feet evenly on the platform and release the safety stops.
Do the rep
- Bend the hips and knees to lower along the machine path.
- Press through the feet and return to the top position.
What counts as a rep
A rep counts when the hip crease drops below the top of the knee and the legs extend without locking hard.
One rep lowers until the hip crease is below the top of the knee, then ends with the hips and knees extended without locking hard.
Breathing
Breathe in as the machine lowers; exhale as you press to the top.
Cues
- Keep the back on the pad.
- Track knees with toes.
- Control the bottom.
Common mistakes
Heels lift
What you seeThe heels lose contact with the platform near the bottom.
FixAdjust foot position and keep pressure across each foot.
Whole-foot contact supports force into the machine platform.
Knees collapse inward
What you seeThe knees move inside the line of the feet.
FixKeep the knees moving in line with the toes.
Knees tracking with the toes keeps the press aligned.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the feet shift or the safety stops cannot be reached securely.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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