Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Hack Squat Machine Squat

IntermediateStrengthTier T3

Stand with your back against the pad and your shoulders under the yoke pads on a hack squat machine, feet shoulder-width on the platform. Lower the sled by bending your knees to ninety degrees. Press through your heels to return.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines, sled

Gym

  • gym machine + sled (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place the torso against the back pad, the shoulders under the pads and the feet shoulder-width on the platform.
  • Disengage the safety levers only after the stance is set.
  1. He stands tall in the machine: his back rests on the angled back pad, his shoulders sit under the yoke pads, his feet plant shoulder-width on the platform and the safety levers are disengaged.

    Step 1 of 5

    Stand with your torso against the back pad and your shoulders under the pads, feet shoulder-width on the platform, and disengage the safety levers.

  2. He descends under control: knees bending past forty-five degrees, his back still pressed to the back pad, shoulders trapped under the yoke pads, feet flat on the platform.

    Step 2 of 5

    Lower the sled by bending your knees, keeping your torso on the pad as the track carries you down.

  3. He sits at the bottom: his knees bent to ninety degrees, heels pressing the platform, back fully on the pad and the sled at its low point on the track.

    Step 3 of 5

    Reach the bottom of the depth: knees bent to ninety degrees, heels loaded, torso still on the pad.

  4. He drives back up: knees extending powerfully, his heels pressed hard into the platform, his back and shoulders still trapped against the pads as the sled rises on the track.

    Step 4 of 5

    Drive through your heels and press the platform away to return the sled to the starting position.

  5. He stands tall in the machine: his back rests on the angled back pad, his shoulders sit under the yoke pads, his feet plant shoulder-width on the platform and the safety levers are disengaged.

    Step 5 of 5

    Stand with your torso against the back pad and your shoulders under the pads, feet shoulder-width on the platform, and disengage the safety levers.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Disengage the safety levers only after your stance is set, and re-engage them when you finish. Do not bounce out of the bottom or let your heels lift. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.