Exercise · Form & cues
Hack Squat — form guide
Quads · Glutes. Equipment: Hack Squat Machine. Difficulty: Beginner.
TEMPO
3-1-2-0
Foot placement matters. Lower + narrower = more quad. Higher + wider = more glute/ham.
Cues
- Back fully against pad
- Feet shoulder-width
- Lower under control until thighs parallel
- Drive through whole foot
Common mistakes
- Locking out knees at top
- Cutting depth
Injury notes
Much spine-friendlier than barbell squat for hypertrophy.
Progression
Add 5–10kg when 10 reps feel like 2 RIR.