Machine Hack Squat
Machine Hack Squat is a resistance exercise - strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Adductor magnus, Soleus
- Exercise type
- Resistance exercise - strength
Exercise technique
- Back support
Set your back and hips against the sled pad.
- Shoulder pads
Place shoulders evenly beneath both pads.
- Feet
Choose a platform position that maintains heel contact.
- Lock
Grip the handles and release the sled.
- Lower
Bend knees in line with the feet to lower the sled.
- Limit
Reverse before your hips leave the pad.
- Press
Push through the whole foot to raise the sled.
Key technique points
- Keep your lower back against the pad.
- Do not shift shoulders to one side.
- Maintain foot placement throughout.
- Set the lower safety level.
- Do not drop rapidly to the bottom.
- Do not snap the knees into lockout.
Common mistakes
Hips lifting
Leaving support as depth increases disrupts pelvic control.
Feet too low
Heel contact may become difficult to maintain.
Pulling shoulders away
Leaving the pads changes torso placement against the sled.
Partially releasing the lock
A rubbing safety lever interrupts smooth movement.
Knees moving inward
Deviation from foot direction disrupts pressing alignment.
Bouncing the sled
Rebounding at the bottom reduces muscular control.
Frequently asked questions
Machine Hack Squat: why is “Hips lifting” a mistake?
Leaving support as depth increases disrupts pelvic control.
Machine Hack Squat: why is “Feet too low” a mistake?
Heel contact may become difficult to maintain.
Machine Hack Squat: why is “Pulling shoulders away” a mistake?
Leaving the pads changes torso placement against the sled.
Machine Hack Squat: why is “Partially releasing the lock” a mistake?
A rubbing safety lever interrupts smooth movement.
Machine Hack Squat: why is “Knees moving inward” a mistake?
Deviation from foot direction disrupts pressing alignment.
Machine Hack Squat: why is “Bouncing the sled” a mistake?
Rebounding at the bottom reduces muscular control.
What should I focus on when doing Machine Hack Squat?
Keep your lower back against the pad. Do not shift shoulders to one side. Maintain foot placement throughout. Set the lower safety level. Do not drop rapidly to the bottom. Do not snap the knees into lockout.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.