- Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
- Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
- Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
- Now straighten your legs without locking the knees. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: All foot variations discussed in the foot positioning section apply.
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Tip: Hack Squat
Oct 24, 2015 3:53 PM: While these can work the quads really well, they can also be stressful on the knee joint and cause knee pain. The best alternative I have found for these is the Barbell Hack Squat. Much easier on the knees but work just as well to target the quadricep muscle.
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Tip: Hack Squat
Jan 4, 2015 8:07 PM: It's good, I use this exercise often and most of the time I stand on my toes to work on my calves while doing squats. *TIP* just dont over do it or you will most certainly hurt/stress your knees
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Review: Hack Squat
Dec 21, 2014 2:35 PM: I'd like to know if it is possible to change the Hack Squat for any other exercise as there is no such a machine in my gym. This exercise is not popular I think and administration of my gym is not going to buy the Hack Machine. It's a huge mistake I think. Thank you!
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Review: Hack Squat
Jan 26, 2014 5:53 AM: Works good! One of most challenge for me!
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Review: Hack Squat
Apr 24, 2013 12:19 PM: I get bad knee pain when doing these, whereas I have none when doing barbell squats or leg extensions. I just do front squats instead of these.
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Review: Hack Squat
Oct 21, 2012 1:55 PM: see my avatar pic and you will realize why i give it a 10/10
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Review: Hack Squat
Jan 26, 2012 11:39 PM: Love this it really works my quads.
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Review: Hack Squat
Nov 27, 2011 3:15 AM: I can't do barbell squats because of an injury I suffered 7 years ago so I do these!! They work SOOOO well!!!!
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Review: Hack Squat
Sep 19, 2011 6:15 AM: Why is this called a Hack Squat?
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Review: Hack Squat
Apr 14, 2011 12:32 AM: I have found that hack squats in the sled form factor fail to target my stabilizer muscles as well as squats performed on a Smith Machine. They can also bruise and damage the tissue around your shoulder area if the machine isn't well-designed.