6×/week12 weeks
Push / Pull / Legs 6×
A high-volume 6-day split for experienced lifters. Can also be run 3 days a week on rotation.
AdvancedBuild muscle75 min
QuadsIntermediateCompound
Hack Squat
Machine squat on a sled; great for quads.
Benefits
- Deep quad stretch with back support
- Less balance needed than barbell squats
How to do it
- Shoulders under the pads, back flat
- Feet low-to-mid platform for more quads
- Control the descent
Common mistakes
- Bouncing out of the bottom
- Heels lifting
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 120 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Safety and limitations
- Knee · Modify
With a moderate knee limitation: lighter load, shorter range, stop if it hurts. - Knee · Avoid
Avoid with a severe or worse knee limitation; use an easier alternative.
Alternatives
Similar
No equipment
Easier
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