fitubaHack squat machine
Quads · machine. Back and shoulders against the pads, feet mid-platform, and lower under control.
Main muscle: Quads
Also works: glutes · adductors
Equipment: machine
Typical: 3–4 sets of 6–12. For strength, 3–6 with solid form and long rests.
How to do it
- Back and shoulders against the pads, feet mid-platform, and lower under control.
- Knees track over your toes; your back stays against the pad.
- Release the safeties once in position and drive up through your whole foot.
Common mistakes
- Lifting your heels off the platform.
- Letting your knees cave in on the way up.
- Going so deep that your hips come off the pad and your lower back rounds.
Alternative
No equipment, or want to switch it up: Leg press.
Log it in one message
Type or say: “Did 3x10 hack squat on level 6.”
Fituba logs the weights session and its points; in Train you can add sets, reps and load to compare your strength progress. Sample wording, not a prescription.FAQ
What muscles does the hack squat machine work?
Main: quads. Also working: glutes and adductors.
How many sets and reps of hack squat?
Typical: 3–4 sets of 6–12. For strength, 3–6 with solid form and long rests. Adjust the load so you finish every set with good form; the load is the machine's number.
How do I log hack squat in Fituba?
In your account, open Train, pick Hack squat and add its sets, reps and load; or type “Did 3x10 hack squat on level 6” and Fituba logs your weights session.
Sources and limits
Original Fituba copy based on standard technique guides (StrengthLog · Quads). General education: the demo and these notes don't assess your form, mobility or the right load for you; for individual coaching, see a trainer.
More quads exercises
Fituba documentation · Who's behind it and editorial method ·