Hack Squat

Like a bear pressing out of a deep crouch, the hack squat fires up your legs from paw to hip. Whether you're sliding on a machine or gripping a barbell like a tree trunk, this move builds serious leg power and quad bulk.

Instructions

1. For the machine: Position yourself under the shoulder pads with your feet shoulder-width on the platform.
2. Lower your body by bending the knees and hips until your thighs are at least parallel to the platform.
3. Drive through your heels to return to the starting position.
4. For barbell: Stand with the barbell behind your legs, resting just below the glutes.
5. Squat down by bending at the knees, keeping your chest up and core tight, then push back up.

Benefits

• Strengthens the quads, glutes, and hamstrings.
• Enhances squat mechanics with added control and stability.
• Can isolate the quads more than traditional squats.
• Great for hypertrophy and strength training cycles.

Key Points

• Keep your heels grounded and knees tracking over your toes.
• Do not allow your lower back to round—maintain a neutral spine.
• Use a controlled tempo throughout the range of motion.
• Choose the variation that best suits your comfort and experience.

Common Mistakes

• Letting the knees cave inward.
• Rounding the back or leaning too far forward.
• Using too much weight without proper form.
• Cutting the depth short, reducing effectiveness.