A squat variation performed facing the hack squat machine to better engage glutes and hamstrings.
- +Emphasizes posterior chain
- +Provides machine stability for safer squatting
- +Adjustable resistance for progression
- –Fixed path limits natural movement
- –May cause knee or hip strain if form is poor
This exercise targets:
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Quadriceps
Quads
Ratios are approximate and can vary depending on form and technique.
How to perform
- Face the machine; chest on the pad, shoulders under pads, hands on handles
- Place feet on the platform high and shoulder-width, toes slightly out (targets glutes/hamstrings)
- Brace your core and keep a neutral spine
- Unlock the sled by straightening your legs slightly
- Sit your hips back and bend knees, lowering under control to at least parallel (comfortable depth)
- Keep heels flat and knees tracking over toes; don’t let knees cave in
- Drive through heels/midfoot to stand, squeezing glutes; don’t lock your knees at the top
- Inhale down, exhale up; start with light weight and use safeties