Hack Squat
Also known as: Machine Hack Squat, Sled Hack Squat, Hack Squat Machine, Plate-Loaded Hack Squat, Weight Plate-Loaded Hack Squat, Plate Loaded Hack Squat
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Step in, lean your back on the sled pad and settle the shoulder pads on top of your shoulders.
- Place your feet about shoulder-width apart in the middle of the platform.
- Release the safety handles and sink until your thighs reach parallel to the footplate or lower.
- Drive through your feet to straighten the legs without locking the knees. After the last rep, re-engage the safeties.
Cues
- Keep the back and hips flat against the pad.
- Push the knees out in line with the toes.
- Lower feet on the platform target the quads more; higher feet bring in more glutes.
Common mistakes
- Letting the heels lift.
- Bouncing out of the bottom.
- Hips peeling off the pad at the bottom.