# Hack Squat

URL: https://heatsy.app/ex/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: Legs, Glutes

## Muscles

- Main: Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Gluteus Maximus, Adductor Magnus, Soleus
- Holds: Erector Spinae, Rectus Abdominis

## Equipment

- Sled Machine

## Technique

1. Step in, lean your back on the sled pad and settle the shoulder pads on top of your shoulders.
2. Place your feet about shoulder-width apart in the middle of the platform.
3. Release the safety handles and sink until your thighs reach parallel to the footplate or lower.
4. 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.

## Variations

- [Narrow-Stance Hack Squat](https://heatsy.app/ex/narrow-stance-hack-squat)
- [Pause Hack Squat](https://heatsy.app/ex/pause-hack-squat)
- [Wide-Stance Hack Squat](https://heatsy.app/ex/wide-stance-hack-squat)

## Alternatives

- [Leg Press](https://heatsy.app/ex/leg-press)
- [Barbell Hack Squat](https://heatsy.app/ex/barbell-hack-squat)
- [Barbell Back Squat](https://heatsy.app/ex/back-squat)