Hack squat (machine)
- Intermediate
- Machine
Back on the pad, go deep, heels down
Muscles worked
- Primary:
- Quads
- Secondary:
- Glutes
How to do it
- Back on the pad and shoulders under the pads, feet shoulder-width on the platform.
- Lower by bending knees and hips to about 90°, keeping your back flat.
- Drive through your heels to stand without locking the knees.
Common mistakes
- Letting your lower back peel off the pad.
- Lifting your heels off the platform.
- Stopping at half depth.
Tips
- Feet high on the platform → more glutes; feet low → more quads.
- Lower under control for 2-3 s.