Step by step
- Stand with your back against the pad and your shoulders under the pads.
- Place your feet in the middle of the platform, shoulder width apart.
- Release the safeties and lower by bending your knees until your thighs are parallel to the platform or a bit lower.
- Push back up through your whole foot.
Tip: Feet lower on the platform work your quads more.
Common mistakes
Back leaving the pad
Your back stays supported throughout.
Locking your knees
Stop just before fully straight.
Heels lifting
Push through your whole foot.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Is it better than the barbell squat?
It's easier to control and focuses more on your quads. They complement each other.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add hack squat to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.