Equipment
The hack squat machine lets you squat on an angled sled with your back supported, so you can train the quads hard without balancing a barbell.
Written by the GymStreak coaching teamUpdated
01
You stand on an angled platform with shoulder pads resting on top of your shoulders and your back against a sliding pad. The sled moves on rails and has safety handles to lock it at the top. It usually feels more upright and quad-focused than a barbell squat.
02
Place your feet about shoulder-width apart in the middle of the platform. Release the safety handles, lower under control as deep as you can while your back stays against the pad, then drive up through your whole foot. Moving your feet lower on the platform shifts work toward the quads; higher shifts it toward the glutes.
03
Use the hack squat as your main squat if barbell squats don't suit you, or as a second quad exercise after them. Start light while you find a comfortable foot position.
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