Quads · Intermediate

Hack Squat

Quads · also Glutes

Equipment: Hack Squat Machine

How to do it

• Set your back flat on the pad, shoulders under the shoulder pads
• Place your feet hip-width, whole foot flat on the platform
• Brace, straighten your legs and release the safety handles
• Bend your knees to about 90°, knees tracking over your toes
• Drive through your whole foot to stand, without locking knees

Common mistake

✕ KNEES CAVING INWARD → ✓ KNEES OUT OVER YOUR TOES

Starting point: 3 sets × 8–12 reps, 120s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: uwo.ca, nasm.org.