← EXERCISE LIBRARYStrength
Hack Squat
A machine squat on a fixed track with the back supported, biasing the quads through a long range. A hypertrophy lift for sets of 8-12 when free squats are already handled elsewhere.
- 01Set the shoulder pads so you stand tall with the back flat against the pad.
- 02Place the feet mid-platform at about hip width.
- 03Unrack, brace the trunk, and lower under control to at least parallel.
- 04Keep the heels down and the knees tracking over the middle toes.
- 05Press back up to just short of full knee extension.
- 01Back flat on the pad the whole set.
- 02Knees over the middle toes.
- 03Control down, drive up.
- 01Feet set too high on the platform — the drill turns into a hip lift and the quads stop being the target.
- 02Cutting depth to add plates — the range you skip is the range that builds the leg.
- 03Heels rising at the bottom — the knee shears forward and the load leaves the hips entirely.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.