Hack Squat
- Pro
- Intermediate
- Gym
The hack squat braces your shoulders and back against a pad while you squat on a fixed, angled sled, feet set mid-platform. It targets the quads and glutes without asking your core to stabilize a free bar. Intermediate lifters use it in the gym for weight and reps, mainly as a main lift.
- Muscles
- Quads, Glutes
- Equipment
- Machine
- Logged as
- Weight and reps
How to
- Set your shoulders under the pads, feet mid-platform.
- Release the safeties and unlock your knees.
- Lower until your thighs are near parallel.
- Press through your whole foot back to the start.
Form cues
- Feel the effort in your thighs, not your back.
- Exhale as you drive back up to standing.
- Keep your eyes forward, not down at your feet.
Common mistakes
- Knees cave inward during the descent. Push your knees out over your toes.
- Bouncing out of the deepest position. Control the bottom and drive up smoothly.
- Back rounds away from the pad. Press your shoulders and back into the pad.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon