Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Hack Squat, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Quadriceps |
| Also | Gluteus maximus, Hamstrings |
Setup
Foot placement changes the emphasis; lower and forward biases the quads.
How to do it well
- Set the shoulders and back against the pads
- Squat to depth
- Drive through the whole foot
Common mistakes
- Cutting depth short
- Letting the knees cave
Free programs with Hack Squat
- Machines Only: Upper / Lower (4 day)
- Power and Size (5 day)
- Upper / Lower + Push / Pull / Legs (5 day)
- Minimalist Muscle (2 day)
- Hypertrophy Block (3 day)
- Hypertrophy Block (5 day)
Similar exercises
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.