255 kcal
Hack Squat Machine, Trap Bar
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Glutes, Quads, Hamstrings, Lower Back, Abs
8 min
A classic hack squat performed on the hack squat machine with a higher foot placement to shift emphasis toward the glutes while still training the lower body. Maintain a neutral spine and controlled depth, driving through your heels to stand.
Step 1
Set your shoulders firmly under the pads and place your feet about shoulder-width on the footplate, a bit higher than mid-plate. Stand tall with your ribs down and core braced, and keep your heels flat. Grip the side handles and look forward with your neck neutral.
Step 2
Lower under control until your hips are deep and your glutes are loaded, keeping your lower back neutral against the pad. Let your knees bend and track in line with your toes while your heels stay planted. Pause briefly at the bottom without relaxing into the machine.
Step 3
Drive up by pushing through your heels and midfoot, squeezing your glutes as you rise. Keep your knees tracking smoothly and avoid letting your hips tuck under at the top. Finish tall under control, then repeat for reps.
