Quadriceps
Hack Squat
A machine squat where you press your body up on an angled sled, loading the quads with back support.
Energy burned
≈ 37 kcalFor 3 × 8–12, rest 90s · ≈ 6.4 kcal/min
Estimate range 27–46 kcal (±25 %)
Muscle mass worked29 %
Effort during a set11.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set the machine's shoulder pads to your height and step onto the platform.
- 2Place your feet about shoulder width apart and slightly forward on the platform.
- 3Rest your back flat against the pad and unlock the safety.
How to perform
- 1Bend your knees and lower the sled until your thighs are about parallel to the platform.
- 2Keep your back flat against the pad and your knees tracking over your toes.
- 3Press through your whole foot to extend your legs.
- 4Stop just short of locking the knees.
