Hack Squat
Quad-building on rails — the machine squat that lets you chase depth safely.
Quads, GlutesHack Squat MachineIntermediate
Setup
- Back flat on the pad, shoulders under the pads.
- Feet mid-platform, hip-width.
How To Do It
- Lower under control until thighs pass parallel.
- Keep the whole foot pressing; knees track over toes.
- Drive up without slamming into lockout.
Breathing
Inhale down, exhale through the drive.
Common Mistakes
- Feet too low on the platform — knees take over everything; move them up.
- Bouncing the bottom — pause a beat instead.
Coach Sam's cue: Ride the rails down slow, push the platform away fast.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.