Library / Quadriceps
Machine Hack Squat
Machine · Squat · Compound
Quadriceps GlutesAdductors
Default prescription & biomechanics
- Primary muscles
- Quadriceps
- Secondary muscles
- Glutes, Adductors
- Equipment
- Machine
- Movement pattern
- Squat (Push force)
- Difficulty
- Intermediate
- Working rep range
- 8-12 reps per set
- Between-set interval
- 150 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Place your lower back and hips firmly against the back pad before releasing the safeties.
- Set your feet lower on the platform at hip width to maximise knee flexion and quad bias.
- Lower under full control until your hamstrings cover your calves, keeping heels flat.
- Drive up smoothly without snapping your knees at lockout.
Joint & safety considerations
Filtered for Knee sensitivity. When you flag knee sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Bench Squat | Barbell swap | Barbell |
| Barbell Box Squat | Barbell swap | Barbell |
| Barbell Clean Grip Front Squat | Barbell swap | Barbell |
| Barbell Full Squat | Barbell swap | Barbell |
| Barbell Single Leg Split Squat | Barbell swap | Barbell |
| Barbell Split Squat | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.