How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Squat / knee
Hack Squat
Quad-biased machine squat. Keep the hips on the pad.
intermediateCult Gym floor
Quads · Glutes · Machine
How to handle weight
8–12 honest reps. The machine lets you go heavier than you should — keep two in reserve.
Usual programming
3–4 × 8–12.
Caution
Hips stay on the pad. Do not peel the low back off to chase depth. Knees track. Partial top-half with a mountain of plates is not a set.
Setup
Shoulders under pads, sit, knees track, don’t let hips peel.
Cues
- Controlled bottom
- No bounce
- Feet placement consistent
Common mistakes
- Partial top-half
- Knees in
- Ego plates
Home swap
Heel-elevated goblet
