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LegsPlate machineSquat

Hack Squat

Reviewed by Bryan Cortez, MS

Back-supported, big load, low skill — the squat's quad gains without the balance tax.

Rep Sweet Spot
8-15
Sets
3-4
sets, 1-2x/week
RIR
0-2

How to do it

Setup

  • Back and shoulders into the pads, feet mid-platform at shoulder width, brace before releasing the safeties.

Execution

  • Descend deep but keep the pelvis neutral, knees track over toes, drive through the whole foot, no hard lockout.

Common Errors

  • Quarter reps with ego weight
  • Knees caving inward on the press
  • Lower back rounding off the pad at the bottom
  • Slamming into a hard knee lockout

No-Fly Zone

under 5 reps (quarter-rep ego loading)

Programming

Members only · free

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If it hurts

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The Evidence

Builds quad (and glute) mass with no spinal or balance demand. Does NOT train the bracing or stabilizers a free squat does.

SFR — 1.2

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.