Shallow reps
Lower the load and go to at least parallel each rep.
Squat · Plate-loaded machine
Hack Squat Machine
A plate-loaded squat machine where you lean back against a sled with pads on your shoulders and squat along an angled track. It loads the quads hard with your back supported. Good for deep, heavy quad work without a barbell.
- Primary
- Quads
- Secondary
- Glutes
- Starting rep range
- 8–12 reps
- Target effort
- 1.5 reps in reserve
- Progression
- 10 kg jumps
Muscles worked
The quads do most of the work straightening the knees, especially in the deep bottom position. The glutes help extend the hips; placing feet higher on the platform shifts more work to them.
How to set up
- Step onto the platform and place your back and shoulders against the pads.
- Set your feet about hip width in the middle of the platform.
- Brace your abs and stand up to release the safety.
- Keep your back and head against the pad.
How to do each rep
- Bend your knees and lower until your thighs are at least parallel to the platform.
- Let your knees travel forward over your toes.
- Drive through your whole foot to stand back up.
- Stop just short of locking the knees; lower over two to three seconds.
Common hack squat machine mistakes
Heels lifting
Move the feet slightly up the platform until heels stay down.
Hips coming off the pad
Stop at the depth where your back and hips stay in contact with the pad.
Sets, reps, and progression
Surpass starts the hack squat machine at 8–12 reps with about 1.5 reps in reserve. As a compound lift it usually belongs early in the session, when you are fresh.
Add reps before adding plates, then add 10-20 lb at a time. Pauses at the bottom help when heavy sets stall.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Hack Squat Machine alternatives
These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.
Questions
Is the hack squat better than barbell squats for quads?
For quads specifically, many lifters find it better because the back support lets you go deep and push hard. Barbell squats train more balance and full-body strength.
Is the hack squat bad for knees?
No, with controlled reps and a depth you can handle. Knees moving forward over toes is normal in this lift.