Quadriceps
Hack Squat
3 × 8–10 · Intermediate · Machine
How to do it
- Set your back and shoulders against the pads, feet shoulder-width on the platform.
- Release the safety catches once you are braced.
- Lower by bending your knees until your thighs are near parallel.
- Press through the whole foot to stand without locking out hard.
Coach tip: Feet higher on the platform shifts work toward glutes and hamstrings; lower means more quads.
About this exercise
The quadriceps extend the knee and power squats, lunges, stairs and sprinting. Training them directly builds strong, resilient knees and the leg drive behind almost every athletic movement.
Primary muscles
Quadriceps — rectus femoris, vastus lateralis, vastus medialis
Also working
Glutes, adductors, calves
Common mistakes
- Letting the knees cave inward as you push up
- Rushing the lowering phase instead of controlling it
- Cutting depth short once the weight gets challenging
Form & safety — Track your knees in line with your toes and keep your whole foot planted. Progress the load gradually — tendons adapt more slowly than muscles.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.