Hack Squat

Purpose. A machine squat on a fixed track, which supports the trunk and lets the quadriceps be loaded close to failure with less balance demand.

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How it fits the system. An intermediate-level machine-guided knee-dominant squat entry in the Hypertrophy section, programmed to develop hypertrophy, quadriceps strength. Related work in the library: Leg Press and Barbell Back Squat.

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Primary muscles

Quadriceps, Gluteus Maximus

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Secondary muscles

Hamstrings, Adductors, Gastrocnemius

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Movement pattern

Machine-Guided Knee-Dominant Squat

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Equipment

Hack Squat Machine

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Difficulty

Intermediate

1. Set the shoulder pads so you stand tall with the back flat against the pad.
2. Place the feet at roughly hip to shoulder width on the platform.
3. Release the safeties and descend until the thighs are at least parallel.
4. Drive through the whole foot back to just short of full knee extension.

• Keep the whole back in contact with the pad throughout.
• Push through the mid-foot rather than the toes.
• Do not lock out hard at the top; keep tension on the quads.
• Control the descent instead of dropping into the bottom.

• Letting the lower back peel off the pad at the bottom.
• Placing the feet too high, which turns it into a leg press.
• Bouncing out of the bottom position.