Hack Squat / Squat

Coached by Justin

Also called: Squat (Back or Front — Rotate) · Hack Squat · Squat

Primary: quadriceps
Secondary: calves · glutes · hamstrings
Equipment: machine
Mechanic: compound
Force: push
Category: strength

Power (quad) — the quad PR (choose hack or barbell).

Execution

Higher bar, close stance, knees travelling forward over the toes to bias the quads. Hack squat for 12–15, or barbell for a 6–8 PR plus a 20-rep set. The back squat is the most overrated movement for quad size there is — keep it, but make it quad-focused, not a leverage contest.

The cue that matters

Stronger only if the form is unchanged — drop the bar, widen the stance, or rest ten minutes and you're not stronger, you're just rested or better-levered.

Common mistake

Chasing a bigger bar by widening the stance and sitting back, which shifts the load off the quads onto the glutes, adductors, and lower back.

Power Bodybuilding Bro Split — Day 5 (Legs).