# Pause Hack Squat

URL: https://heatsy.app/ex/pause-hack-squat

Also known as: Paused Hack Squat, Paused Machine Hack Squat

Variation of: [Hack Squat](https://heatsy.app/ex/hack-squat)

Body region: Legs, Glutes

## Equipment

- Sled Machine

## Technique

1. Set up in the hack squat machine with the shoulders under the pads and feet shoulder-width on the platform.
2. Release the safeties and lower until the thighs are at least parallel.
3. 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.

## Variations

- [Narrow-Stance Hack Squat](https://heatsy.app/ex/narrow-stance-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)