Hack Squat

How to do it

1. Set your shoulders under the pads and your back flat against the backrest.
2. Place your feet shoulder-width in the middle of the platform, then release the safety handles.
3. Lower under control until your thighs are near parallel.
4. Drive back up through your heels.
5. The pad supports your torso, so this is pure leg work - do not try to lean or use your back.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Other ways to train this

• Barbell Squat BarbellIntermediate
• Leg Press Machines
• Goblet Squat Dumbbells
• Front Squat BarbellProfessional
• Smith Machine Squat Smith machine
• Box Squat BarbellBenchIntermediate
• Bodyweight Squat Bodyweight
• Jump Squat BodyweightIntermediate
• Kettlebell Front Squat Kettlebells
• Band Squat Resistance bands

Photos and form cues from free-exercise-db, released into the public domain.