Hack Squat

What it is

Performed on a dedicated machine, this compound exercise is excellent for building lower body strength. It primarily works your quadriceps, while also engaging your glutes, hamstrings, and calves.

Technique tips

• Maintain contact between your back and the machine pad throughout the movement.
• Keep your head up and chest open during the entire range of motion.
• Descend until your upper legs are below parallel to the floor.
• Ensure your knees do not extend past your toes at the bottom.
• Drive through your heels as you push back to the starting position.
• Do not lock out your knees at the top of the movement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.