Hack squat
General guidance. This page has not been reviewed by a qualified professional yet.
Hack squat. Bend hips and knees to a depth where your whole feet stay supported and your torso stays controlled. Stand back up.
How to do this exercise: Hack squatSetup · movement · load
- Set your position
Place feet around shoulder width. Hold a goblet weight at your chest; set rack safeties for a barbell, or adjust machine pads and safety stops.
- Make the movement
Bend hips and knees to a depth where your whole feet stay supported and your torso stays controlled. Stand back up.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not let knees collapse inward or heels lift.
Log the total added plates. Do not include the sled itself.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Intermediate
- Sides
- Both sides together
- How load is measured
- Added plates
Main muscles
Quadriceps
Supporting muscles
Glutes, Hamstrings
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Place feet around shoulder width. Hold a goblet weight at your chest; set rack safeties for a barbell, or adjust machine pads and safety stops.
- Bend hips and knees to a depth where your whole feet stay supported and your torso stays controlled. Stand back up.
Common mistakes
- Do not let knees collapse inward or heels lift.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.