Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

Sled Full Hack Squat

Perform a Sled Full Hack Squat to deeply engage your quadriceps and glutes. This machine-based exercise provides stability for heavy lifts, targeting

Intermediate

Compound

Push

1 min per set2 min rest

Thighs

Sled machine

Description

A Sled Full Hack Squat is performed on a hack squat machine, where you place your shoulders and back against the pads, keep your feet on the platform, and squat down and up.

How to Do Sled Full Hack Squat

1
Setup
Position your back and shoulders firmly against the pads of the hack squat machine, ensuring your feet are placed shoulder-width apart on the platform with toes slightly pointed out.
2
Setup
Unlock the safety catches, holding the handles to maintain stability, and assume an upright posture with your core braced and chest up.
3
Inhale as you slowly descend by bending your knees and hips, allowing your glutes to drop towards your heels while keeping your heels flat on the platform.
4
Continue descending until your thighs are parallel to the foot platform or slightly below, maintaining a neutral spine and avoiding any rounding of your lower back.
5
Exhale as you powerfully push through your heels and the midfoot to extend your knees and hips, driving the sled back to the starting upright position without locking out your knees.
6
Re-engage the safety catches at the top of the movement once your set is complete.

Tips

Adjust your foot placement: A slightly lower foot position on the platform emphasizes the quadriceps, while a higher placement targets the glutes and hamstrings more.
Maintain consistent tension: Control both the eccentric (lowering) and concentric (lifting) phases, avoiding bouncing at the bottom or locking out your knees at the top.
Focus on knee tracking: Ensure your knees track in line with your toes throughout the entire movement to protect your knee joints and optimize muscle engagement.
Keep your core engaged: Brace your abdominal muscles throughout the squat to stabilize your torso and prevent your lower back from rounding.

Common Mistakes

×Rounding the lower back: Keep your chest up and core tight to maintain a neutral spine, preventing excessive lumbar flexion during the descent.
×Lifting heels off the platform: Drive through your entire foot, especially your heels, to ensure stability and proper muscle activation, preventing the weight from shifting excessively to your toes.
×Not reaching full depth: Squat as deep as your mobility allows while maintaining good form, as a full range of motion maximizes muscle recruitment and effectiveness.

Variations

Compound

Sled One Leg Hack Squat

Master the Sled One Leg Hack Squat to build powerful quadriceps and improve unilateral strength.

Advanced

ThighsSled machine

Compound

Sled Reverse Hack Squat

Master the sled reverse hack squat to build powerful quads and glutes. This compound exercise effectively targets your lower body for strength and muscle

Advanced

ThighsGluteus MaximusSled machine

Compound

Sled Closer Hack Squat

The Sled Closer Hack Squat is a squat variation using a weight-loaded sled on a 45-degree angle, intensely targeting your quadriceps and glutes.

Intermediate

ThighsGluteus MaximusSled machine

Related Exercises

Compound

Power Sled Backward Push

Strengthen your quads, glutes, and calves with the Power Sled Backward Push. Improve lower body endurance and power by driving through your heels.

Advanced

ThighsPower Sled

Compound

Sled Vertical Leg Press

Target your quadriceps, hamstrings, and glutes with the Sled Vertical Leg Press. Lie on your back, push the weight sled upwards using your legs for

Intermediate

ThighsSled machine

Compound

Sled 45 Leg Wide Press

Perform the Sled 45 Leg Wide Press to build powerful thighs and glutes. This compound exercise targets your quads, hamstrings, and glutes with a wide foot

Intermediate

ThighsSled machine

Compound

Sled 45 Leg Press

Strengthen your quads, glutes, and hamstrings with the Sled 45 Leg Press. This compound lower body exercise builds powerful legs safely and effectively.

Intermediate

ThighsSled machine