The hack squat is a machine squat with an angled back pad: your back stays supported, so you can load your quads heavy without a bar on your shoulders.
1Starting position2End position
Setup
Step into the machine with your back and shoulders against the pads. Feet on the platform at shoulder width, centred or a little high. Release the safeties with your legs nearly straight.
Execution
Brace your back against the pad, shoulders under the pads, feet shoulder-width on the platform, legs straight — starting position.
Inhale and squat down, bending your knees, until your thighs are just below parallel.
Exhale and drive back up through your heels. Don't lock your knees out at the top.
Common mistakes
Heels lifting — keep your whole foot down; if your heels rise, move your feet higher.
Knees caving in — track them over your toes.
Short reps with heavy weight — go at least to thighs parallel with the platform.
Snapping your knees into lockout — finish softly, no knee pop.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
