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Machine Hack Squat 8s · no sound

Machine Hack Squat

A machine squat with the back braced on an angled sled, keeping load on the quads with no balance demand.

Primary muscle
Quads
Equipment
Machine
Difficulty
Beginner
Movement
Squat
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How to do it

  1. Load the machine and step onto the platform under the shoulder pads.
  2. Set your feet at shoulder width with your back flat against the pad.
  3. Extend your legs, release the safety handles and take the load.
  4. Bend the knees and lower until your thighs reach about 90 degrees.
  5. Drive through the platform and extend the knees just short of lockout.
  6. Finish your reps, then re-engage the safeties before stepping out.

Common mistakes

  • Locking the knees at the top, which hands the load to the joint and unloads the quads.
  • Letting the hips roll off the pad at the bottom, which rounds the lower back.
  • Setting the feet too high, which cuts the quadriceps range the machine exists to train.
  • Adding weight before reaching a full 90 degrees, which shortens every repetition.

Muscles worked

Primary
Quads
Secondary
AbsAdductorsCalvesGlutesHamstrings

Same movement, other equipment

Kettlebell Goblet Squat Beginner Kettlebell Goblet Squat Quads Kettlebell Pause Squat Beginner Pause Squat Quads Bodyweight Barbell Banded Back Squat Intermediate Barbell Banded Back Squat Quads Barbell Barbell Hack Squat Intermediate Barbell Hack Squat Quads Barbell

Plans that include the Machine Hack Squat

Gym Starter
Gym Starter
Days a week
2× a week
Session
~40 min
Level
Beginner
Equipment
Gym
 Fat Loss Machine Circuit
Fat Loss Machine Circuit
Days a week
3× a week
Session
~50 min
Level
Beginner
Equipment
Gym
 High Rep Machine Endurance
High Rep Machine Endurance
Days a week
3× a week
Session
~50 min
Level
Beginner
Equipment
Gym

Similar exercises

Belt Squat Beginner Belt Squat Quads Machine Machine Horizontal Leg Press Beginner Machine Horizontal Leg Press Quads Machine Machine Leg Press Beginner Machine Leg Press Glutes Machine Pendulum Squat / V-Squat Beginner Pendulum Squat / V-Squat Quads Machine Single-Leg Press Beginner Single-Leg Press Quads Machine

Good to know

What muscles does the Machine Hack Squat work?
Mainly the quads. It also works the abs, adductors, calves, glutes and hamstrings.
What equipment do you need for the Machine Hack Squat?
It uses a machine. Without it, the Kettlebell Goblet Squat and the Pause Squat train the same muscles the same way.
Is the Machine Hack Squat good for beginners?
GymVim rates it beginner.

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