How to perform the Hack Squats
- 1Stand on the platform with your feet about shoulder-width apart, shoulders under the pads, back flat against the support, and core gently braced. Keep your heels flat, unlock the safety handles if needed, and look straight ahead.
- 2Bend your knees and lower yourself like you’re sitting into a chair until your hips drop down and your thighs are close to parallel with the platform, then push through your heels to return to the top without snapping your knees straight. Move in a smooth, controlled way and keep your knees in line with your toes the whole time.
Coach tips
- Keep your whole foot, especially your heels, pressing into the platform so the pressure doesn’t shift onto your toes and knees.
- Don’t let your knees cave inward; gently push them out in line with your toes as you go down and up.
- Stop just short of locking your knees at the top to keep tension on your legs and protect your joints.
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Train quads smarter
One rep, one set. Hypro turns the Hack Squats into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Hack Squats weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
See exactly how much quads you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Hack Squats fits right into proven hypertrophy and strength templates.
