Variations — what changes
Feet high
Feet near the top of the platform.
More glutes and hamstrings, less knee bend.
Feet low
Feet near the bottom edge.
More quads, more knee bend. Go lighter.
Wide stance
Feet wide, toes out.
More inner thighs (adductors) and glutes.
Narrow stance
Feet close together.
More quads.
Hack squat
Standing sled with pads on your shoulders.
Very quad-focused, squat-like.
Setup
- Back and hips flat against the pad the whole time.
- Feet flat, about shoulder width, in the middle of the platform.
Doing the rep
- Lower until your knees are around 90° or just past — stop before your lower back peels off the pad.
- Press through your whole foot; don't slam your knees straight at the top.
Common mistakes
- Going so deep that your hips curl up off the seat.
- Heels lifting off the platform.
Stop if something hurts sharply. When you're learning a lift, start light and film a set from the side to check it.
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