Hack Squat Machine

Technique

Position yourself in the hack squat machine with your back against the pad and feet shoulder-width apart on the platform. Release the safety and lower yourself by bending your knees until your thighs are parallel to the platform. Drive through your heels to press back up to the start. Keep your knees tracking in line with your toes throughout.

Steps

1. Place your back firmly against the pad and set your feet shoulder-width apart on the platform
2. Brace your core and release the safety handles
3. Bend your knees to lower until your thighs are parallel to the platform
4. Keep your knees tracking in line with your toes
5. Drive through your heels to return to the start

Common mistakes

• Allowing the knees to collapse inward
• Lifting the heels off the platform
• Rounding the lower back away from the pad
• Descending beyond the depth you can control

Variations

• High foot placement hack squat
• Low foot placement hack squat
• Wide-stance hack squat
• Narrow-stance hack squat

FAQ