Pause Hack Squat
Also known as: Paused Hack Squat, Paused Machine Hack Squat
Variation of: Hack Squat
Body region
Equipment
Technique
- Set up in the hack squat machine with the shoulders under the pads and feet shoulder-width on the platform.
- Release the safeties and lower until the thighs are at least parallel.
- Hold the bottom position for 1–3 seconds while staying tight, then drive up.
Cues
- Stay braced during the pause; do not relax at the bottom.
- Use less weight than for regular hack squats.
Common mistakes
- Bouncing out of the pause.
- Letting the lower back peel off the pad.