Squat types

Hack squats.

A machine-based, quad-dominant squat performed on a fixed-plane sled. Useful in the gym, not practical for hourly workday breaks.

What a hack squat is

The hack squat uses a sled that constrains the path of the movement and offloads some of the balance demand. Back and shoulders rest against pads; feet press into a platform. It emphasises the quads and takes stress off the lower back compared to a free-weight squat.

Can I do it as a 10-squat break?

Generally no — it requires a dedicated machine, not something you'd do at your desk. If you're travelling between workouts and still want hourly breaks, use air squats or goblet squats as your default.

Home alternative

For a hack-squat-style feel without the machine, try a narrow-stance air squat with heels slightly elevated (a folded mat or small book under the heels). This biases the quads while staying equipment-light.

1. Feet roughly hip-width apart, heels on a small raise.
2. Stay upright and drive the knees forward as you descend.
3. Control the descent to the depth your mobility allows.
4. Stand tall. 10 reps per round.

Common mistakes (on the machine)

• Overloading before controlling the range.
• Lifting the lower back off the pad at the bottom.
• Heels lifting — adjust foot position higher on the platform.

Not intended to diagnose, treat, cure, or prevent any disease. Talk to your doctor before starting any new movement routine.