Tip: Continuous Tension Hack Squat

To get the most growth in your quads when using the hack squat, don't lock out at the top.


  • Set your feet just outside shoulder-width with your toes turned slightly outward.
  • Aim to drop your ass to your heels on each rep while letting your torso slide down between your legs.
  • Do smooth, continuous pumping reps with no pausing at the top or bottom.
Alex Mullan is a competitive bodybuilder, specializing in golden-era bodybuilding methods meshed with cutting-edge science to help online clients build powerful, muscled physiques. Follow Alex Mullan on Instagram