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squat
Hack Squat
Search GoogleHack Squat is a beginner squat exercise using hack squat machine. It primarily trains quadriceps and glutes. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- quadriceps, glutes
- Secondary
- hamstrings
- Equipment
- hack squat machine
- Mechanic
- compound
Setup
- — Prepare the hack squat machine and clear the movement area.
- — Set your stance, grip, and starting position before beginning hack squat.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Keep the back supported and lower through a comfortable knee range.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the squat.
- — Keep the back supported and lower through a comfortable knee range.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo hack squat
Regressions
- — Supported or reduced-range hack squat