Hack squat

Similar to a squat, the hack squat performed on a sledge system can provide greater stability, recruiting the quadriceps, hamstrings, gluteul muscles, and calves. The exercise should be performed in a controlled manner, with the upper leg descending down to form a right angle to the lower leg. Those with greater flexibility may choose to descend further.

Locking out at the top of the exercise is not always optimal, reducing the tension on the target muscles as the load is shifted down the bones of the leg. The hack squat is also a great tool if a spotter is present, with aiding in the completion of the repetitions being easier compared to the free weight barbell squat.

Performing hack squats

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

• Load machine with correct weight.
• Stand on platform, back supported by back pad, and shoulders under shoulder pad.
• Correct feet position to make sure you are in suitable stance.
• Extend knees to move sled up rails.
• Twist docking levers, so that the sled is free to travel down rails.
• Keeping back on pad for support, descend by flexing knees and hip, until knees are 80-90°.
• Return to starting position by extending knees and hip. Main good body posture throughout execution.
• Repeat for desired amount of repetitions.

Hack squats courtesy of Fitness Uncovered - Bodybuilding & Fitness

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