Squat

Hack squat

A squat pattern on rails. Same use as the leg press, closer to a squat's range.

Coming to the App Store

The movement pages are part of MacroChef Plus

How the lift is performed, what it trains, and where it belongs in a split — for all 67 movements. One subscription covers the training side and the whole recipe library.

How Plus works

Trains

Quads, Glutes

Programmed at

—

Used as

a swap for other movements

This one is not programmed directly — it is what you do when the first choice is taken or does not suit you. See the splits it stands in for.

The muscle itself

The four heads of the quadriceps seen from the front: rectus femoris down the middle, vastus lateralis outside, vastus medialis inside and lowest, vastus intermedius deep behind, all joining one tendon over the kneecap. — Rectus femoris is the only one that crosses the hip, which is why it works differently depending on where your hips are.

Everything else that trains this pattern

Back squatQuads, Glutes, Adductors
Front squatQuads, Glutes, Upper back
Goblet squatQuads, Glutes, Trunk
Leg pressQuads, Glutes

Training is the easy half

You will not build anything on the wrong number of calories, and most people are eating a long way under the protein they think they are. Get your daily number, then have the week built to it — every recipe on the site is costed from gram weights, so the figures are checkable rather than rounded up to sound better.

This is not a form tutorial. There is no technique walkthrough here and no claim about the one correct way to move — a page cannot watch you lift. What it gives you is what the movement trains, how much of it to do, and what to do instead when the equipment is taken. If a movement is new to you, get someone qualified to watch your first few sessions. If you are under 18, pregnant, or managing an injury or medical condition, talk to someone qualified rather than a website.