# Hack Squat (Machine)

> A machine squat on an angled sled with a back pad, training the quads and glutes with less balance demand.

Page: https://fitnessie.app/exercises/hack-squat/
Type: Machine · Squat
Demo video: https://fitnessie.app/demos/hack-squat-machine/cc9b99efedc948ee.mp4

## How to do it

1. Set your shoulders under the pads and your back flat against the pad.
2. Place your feet about shoulder width on the platform.
3. Release the safeties and lower until your knees reach about 90 degrees, or as deep as you can with good form.
4. Drive back up without locking your knees.

## Key cues

- Back flat on the pad
- Feet about shoulder width
- Knees track out over your toes
- Stop short of locking out

## Common mistakes

- Placing your feet in a spot that does not suit you
- Skipping the machine fit adjustments
- Cutting depth short
- Letting your knees cave in

## Muscles worked

- Primary: Quads and glutes
- Secondary: Adductors

## Equipment

Hack squat machine.

## References

- [StrengthLog: Hack Squat](https://www.strengthlog.com/hack-squat-machine/)
- [Healthline: Hack Squat](https://www.healthline.com/health/fitness-exercise/hack-squat)
- [Fitbod: Hack Squat](https://fitbod.me/exercises/hack-squat)