Exercise library
Hack Squat
The hack squat is a machine-based squat that places the load on your back and shoulders, letting you train the quads hard with a stable, fixed path.
MachineLegsIntermediate
- Equipment
- Machine
- Focus
- Legs
- Level
- Intermediate
- Suggested sets
- 3–4 sets of 8–12 reps.
- Muscles worked
- QuadsGlutesHamstrings
How to do it
- 1Set your shoulders and back against the pads and place your feet shoulder-width on the platform.
- 2Release the safety handles and brace your core with your whole back against the pad.
- 3Bend your knees to lower yourself under control until your thighs are at least parallel.
- 4Keep your heels down and your knees tracking over your toes.
- 5Drive through your feet to press back up without locking your knees harshly, then repeat.
Tips & tricks
- A higher foot placement targets the glutes and hamstrings more; a lower one hits the quads.
- Keep your lower back flat against the pad throughout.
- Control the descent rather than dropping into the bottom.
Common mistakes
- Letting your knees cave inward under load.
- Lifting your heels off the platform.
- Rounding your lower back away from the pad at the bottom.
