Eccentryx / Exercise Atlas / legs
Hack squat
Shoulder pads locked, heels mid-plate, knees track over toes.
Muscles
- Primary
- quads
- Supporting
- glutes
Mechanics
- Pattern
- squat
- Equipment
- machine
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Quads load through full range without lower back involvement.
- Progression
- Add load when depth and knee tracking hold across all sets.
- Regression
- Leg press if shoulder pad position is uncomfortable.
Watch for
- Stopping short of parallel — cuts quad recruitment
- Heels raised high — shifts load off quads
- Knees caving inward on the drive
Substitutions
- Leg press
- Goblet squat
- Pendulum squat