Step into the hack squat machine and position your back against the pad with your shoulders under the shoulder pads.
Place your feet about shoulder-width apart on the platform, slightly forward of your hips.
Release the safety handles and straighten your legs to support the weight.
Lower the sled by bending your knees, descending until your thighs are at least parallel to the platform.
Press through your feet to drive the sled back up to the starting position.
Maintain firm contact between your back and the pad throughout the movement.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 6-8 reps | Strength, high intensity/volume |