Hack Squat
Muscles worked
Instructions
- 1Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
- 2Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
- 3Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
- 4Now straighten your legs without locking the knees. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- 5Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- 6Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
- 7Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4–5 | 3–6 | 3–5 min |
| Hypertrophy | 3–4 | 8–12 | 90 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
In this pageexpand_more
About Hack Squat
The hack squat is performed on an angled machine, shoulders braced under pads, back flat against the backrest. The guided movement strongly targets the quads while recruiting the glutes, hamstrings and calves. The fixed path secures the lower back and lets you push heavy with confidence, without managing balance: it is an excellent complement to the free squat for building the thighs. Foot placement shifts the emphasis: low and narrow feet for the quads, high and slightly wider feet for more glutes and hamstrings. Descend well, knees tracking, without lifting the heels or the lower back off the pad.
check_circleBenefits
- check_circleIntensely targets the quadriceps thanks to the guided path
- check_circleProtects the lower back compared with the free-weight squat
- check_circleAllows varied foot placement to shift the emphasis
- check_circleThe machine guides the movement, reducing balance demands
- check_circleAllows heavy loading safely thanks to the back support
lightbulbExecution tips
- lightbulbPlace the feet low on the platform to emphasize the quadriceps
- lightbulbKeep the back fully pressed against the pad
- lightbulbLower until the thighs reach parallel
- lightbulbDrive through the whole surface of the feet
- lightbulbPosition the feet slightly forward on the platform to protect the knees
- lightbulbKeep the lower back pressed against the pad throughout the movement
warningCommon mistakes
- warningLifting the lower back off the pad during the descent
- warningLetting the knees cave inward under load
- warningOnly going halfway to load heavier
- warningSnapping the knees into lockout at the top
- warningDescending too low, lifting the lower back off the pad
- warningSnapping the knees into a hard lockout at the top
tuneVariations and alternatives
- tuneFree Front or Back Squat — adds a trunk stabilization component
- tuneLeg Press — a similar seated position, less hip flexion
- tuneBarbell Hack Squat (behind the back) — the classic historical technical version, no machine
- tuneFrankenstein Squat — a good complementary exercise for free squat posture
person_checkWho it's for and level
The hack squat suits all levels wanting to isolate the quads without the stabilization challenge of a free squat, the machine guiding the movement safely. It's an excellent choice for beginners intimidated by the free squat, as well as advanced lifters wanting to load heavy at the end of a leg session without balance-loss risk. It also suits those with lower-back discomfort from the free squat.
shieldSafety and precautions
The main risk is descending too low, lifting the lower back off the pad, which shifts strain to the lumbar spine in a position the machine no longer protects. Keep the back pressed against the pad throughout the set. Also avoid snapping the knees into a hard lockout at the top, a repeated jolt that wears the joint down long term.
calendar_monthWhere to place it in your program
Place the hack squat as the 2nd or 3rd exercise of a leg session, after a free squat or in place of it, for 3 to 4 sets of 10 to 15 reps with 90 seconds of rest. A frequency of 1 to 2 times a week suits this heavy quad work well.
helpFrequently asked questions
Does the hack squat replace the regular squat?
It complements the squat well by isolating the quads without balance demands, but it works the core and stabilizers less.
How do I target the glutes more?
Place the feet higher and wider on the platform to increase glute and hamstring involvement.
Hack squat or leg press?
Both are guided leg movements. The hack squat enforces a more upright torso and a squat-like range (strong on the quads); the leg press often allows more load and spares the back more. Alternate them based on how they feel.
Machine hack squat or barbell hack squat?
The machine version, more common in gyms, guides the movement and is safer for heavy loading; the free barbell version, rarer and more technical, is reserved for experienced lifters.
What foot position should I use on the platform?
Feet slightly forward and shoulder-width apart targets the whole quad well; higher on the platform engages the glutes and hamstrings more.
Does the hack squat replace the free squat?
It complements rather than replaces it, since it isolates the legs more without the trunk stabilization work of a free squat.
How low should I go on the hack squat?
Lower until the thighs are parallel to the floor or slightly below, never lifting the lower back off the pad.
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