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Resistance Band Machine Hack Squat
A hack squat machine exercise with added resistance bands that targets quadriceps, glutes, and hamstrings to build lower body strength and mass; alters strength curve for increased challenge throughout the range of motion.
About Exercise
Equipment
Hack Squat Machine, Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Adductors, Abs, Calves, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Hamstrings
5/10Biceps Femoris, Semitendinosus
Adductors
4/10Adductor Magnus
Abs
4/10Rectus Abdominis
Calves
3/10Gastrocnemius
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
90-180 seconds
How to Perform
Load the hack squat machine with weight plates and attach resistance bands from the base to the shoulder pads or sled for even tension. Position your back and shoulders against the pads, feet shoulder-width on the platform, and release the safeties by extending your legs.
- Inhale and brace your core, then bend your knees and hips to lower the sled slowly while keeping your back flat against the pad.
- Descend until your thighs are parallel to the platform or slightly below, maintaining knee alignment over toes.
- Exhale and drive through your heels to extend your knees and hips, pushing the sled upward forcefully.
- Reach full extension without locking your knees, keeping constant tension on the muscles.
- Repeat for the prescribed reps, then re-engage safeties.
Coaching Tips
Form Cues
- Keep low back pressed flat
- Knees track over toes
- Drive through heels
- Maintain pad contact
- Brace core tightly
Breathing
Inhale deeply during the lowering phase and brace your core; exhale forcefully as you drive upward.
Tempo
3-1-1
Range of Motion
Lower until thighs are parallel to the platform with knees at 90 degrees; extend to full knee and hip straightening without hyperextension.
Safety
Safety Notes
- Avoid if acute knee or lower back pain exists
- Ensure bands are securely anchored to prevent slippage
- Use lighter loads initially to master form
- Do not descend beyond comfortable depth with flat back
- Consult professional for joint issues
Spotting
Spotting not typically needed due to machine safeties; use collars on plates and engage stops for heavy sets.
Common Mistakes
- Allowing back to round off pad
- Knees caving inward
- Bouncing at bottom
- Locking knees at top
- Uneven band tension
When to Avoid
- Acute knee injuries
- Lower back pain
- Hip impingement
Flexibility Needed
- Adequate ankle dorsiflexion for depth
- Hip flexion mobility
- Knee extension range
Build Up First
- Mastery of bodyweight squat
- Familiarity with hack squat machine
- Core bracing technique
Also known as
Banded Hack Squat, Machine Hack Squat with Bands, Resistance Banded Hack Squat
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