Hack Squat Machine
(Squat Movement)
Primary Muscles
Quads, Glutes, Hamstring, Core
Equipment
Sled Hack Squat Machine, Weight Plates
Level
Beginner, Intermediate
Sets & Reps
2-4 Sets
6-12 Reps
Coaching Cues
- Set your feet shoulder‑width on the platform, toes slightly out.
- Keep your back flat against the pad and core braced.
- Unlock the sled and lower with control, letting knees track over toes.
- Keep your heels down and drive through mid‑foot.
- Descend until thighs are parallel or as mobility allows.
- Press the sled up by driving through your heels, not your toes.
- Keep your hips and back glued to the pad — no lifting or rounding.
Common Mistakes
- Feet too low on the platform (adds knee stress).
- Heels lifting off the platform.
- Letting knees cave inward.
- Rounding the lower back at the bottom.
- Using too much weight and shortening the range of motion.