Sled on your back, still a squat
Hack Squat
Back on the pad. Feet on the platform. Unlock. Sit. Stand. The machine holds the bar path. You still have to own the last inch.
Hunter: I use these when the squat rack is a line. They are not a free pass to pile every plate because the sled feels light at the top. If the knees dive in, I drop plates.
Cues
- Back and shoulders on the pad. Hands on the handles. Brace.
- Feet about shoulder width on the plate. Not so high you cannot sit.
- Unlock. Sit until the hips get depth you own. Heels stay down.
- Knees track over the toes. They do not collapse in.
- Stand. Lock out without slamming. Re-rack the safeties if the machine has them.
Setup
A load you can own for 8-10. Three sets after a free-weight squat, or as the main if the rack is gone. Rest about 2 minutes. High foot vs low foot changes the feel. Pick one for a month. Log hack squat.
Vs a back squat
The pad takes some of the balance problem. It does not take the work. Log hack squat. Do not compare it to a bar on your back like they are twins. A goblet still trains the pattern if this machine is a line.
With the leg press
You do not need hack plus press plus extension because the floor had three. Pick a machine squat pattern. Log it. Leave room for a hinge.
If the knees complain
Raise the feet a little. Shorten the depth. Or skip and goblet. Sharp pain: stop. Coaching, not a clinic.
Common misses
Feet so high it becomes a good-morning. Bouncing out of the hole. Partial reps that never sit. Letting the lower back peel off the pad. Also: every 45 in the gym because the sled felt easy.
FAQ
How deep?
As deep as the heels stay down and the back stays on the pad. Depth is earned.
Shoulder pad hurts?
Adjust it. Or use a leg press. Log the tool you used.
Log hack squats in the free Vitality Engine. Plates on the sled, every working set.