Squat / Knee Dominant · Hack squat machine
Hack Squat
Primary muscles: Quadriceps; glutes
Exercise data by RepDB (repdb.co)
Setup
- Set shoulders/back against the pads and place feet securely on the platform.
- Release the safeties only when you are stable.
- Keep your back supported throughout.
How To Perform It
- Lower the sled under control to a depth you can own.
- Keep knees tracking with the feet.
- Press through the platform to return without bouncing.
Key ASF Cue
“Stay connected to the pad and control the bottom.”
Common Mistakes
- Feet placed where heels lift.
- Pelvis rolling away from the pad.
- Bouncing out of the bottom.
Alternatives / Substitutions
Safety Note
Machine geometry differs; adjust foot position and depth for a controlled, comfortable path.