Hack squat
- Place your back against the back pad and shoulders under the shoulder pads. Place your feet on the platform, shoulder-width apart.
- Release the safety handles. Lower your hips until your thighs are parallel to the platform.
- Drive through your heels to push yourself back up to the starting position.
Tips
- Keep your back and hips pressed firmly against the pads throughout the entire movement, from the start of the descent to the top of the push.
- As you descend, let your knees track in line with your toes rather than letting them drift inward or pinch together.
- Lower your hips at a controlled pace so that you reach the bottom position with your weight evenly distributed across both feet.
Common mistakes
- Allowing the hips to lift away from the back pad as you push back up, which cuts the movement short and changes the intended body position.
- Raising the heels off the platform during the descent or drive, so that the push comes from the balls of the feet rather than through the full foot.
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