At a glance
| Equipment | Machines |
|---|---|
| Experience level | Beginner |
| Movement pattern | Squat |
| Primary muscle | Glutes |
| Also works | Calves, Hamstrings |
The movement, step by step.
- Place the shoulders and back against the pads, set the feet on the platform and check the safety stops before unlocking.
- Bend the hips and knees to a controlled depth while keeping the heels and back supported, then push up.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Let the knees track in the direction of the toes.
- Keep pressure through the whole foot.
Common mistakes
- Lifting the heels or collapsing the knees inward.
- Choosing a depth that loses control of the pelvis.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Barbell Back Squat — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Machine - Hack Squat, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.