Hack Squat

Setup

1. 01Set the shoulder pads so the back stays flat against the pad.
2. 02Place feet around shoulder width on the platform.
3. 03Brace the trunk and unlock the safety catches.
4. 04Take a breath and hold the sled before descending.

Execution

1. 01Bend the knees and lower the sled under control.
2. 02Keep heels down and knees tracking over the toes.
3. 03Descend until the hips drop and depth is controlled.
4. 04Press through the whole foot to extend back near lockout.

Checkpoints

• -The back stays flat on the pad throughout.
• -Heels stay planted on the platform.
• -Knees track in line with the toes.
• -Depth is consistent across every rep.

Common mistakes

• -Letting the heels lift as depth increases.
• -Allowing the knees to cave inward under load.
• -Bouncing out of the bottom instead of controlling it.
• -Slamming the knees into a hard lockout at the top.