The hack squat machine places your back against a pad and lets you squat deeply with a heavy load along a fixed track. It emphasises the quads and is easier on the lower back than a barbell squat, which makes it a good option for adding leg volume.
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4
Sets
10
Reps
Machine
Equipment
9.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Quads
➕
Secondary
Glutes
📋 How To Perform Hack Squat
1
Position yourself in the hack squat machine, shoulders and back against the pads.
2
Feet shoulder-width on the platform, slightly forward.
3
Release the safety, lower yourself by bending your knees.
4
Go down until thighs are at least parallel, then drive back up through your heels.
5
Keep your back flat against the pad throughout the movement.
💡 Benefits of Hack Squat
Builds the quads with heavy loads and a stable path, and lets you push close to failure with little technical risk. It also reduces the demand on the lower back and balance, so the legs can be the limiting factor.
📈 Sets, Reps & Programming
Do 3 sets of 8 to 12 reps with the feet in the middle or lower on the platform. Lower until the thighs are at least parallel, and drive up without locking the knees.
⚠️ Common Mistakes to Avoid
Placing the feet too low and straining the knees
Not going deep enough to use the quads fully
Locking the knees at the top under load
✅ Pro Tips
Use a foot position that allows the knees to travel forward safely
Keep the back and hips against the pad for the whole rep
🛡️ Safety Notes
Fixed machine paths feel stable, but avoid locking the knees under heavy loads. If you feel knee pain, raise the feet slightly on the platform.
🔁 Progressions & Regressions
Make it harderslower tempo and pauses at the bottom.
Make it easierlighter weight with a shorter range.
How does the hack squat compare with the back squat?
The hack squat focuses more on the quads with less back stress, while the back squat is a full-body strength lift that trains more muscles and balance.
Where should my feet go on the platform?
Mid-platform and shoulder-width is a good start, and a lower foot position emphasises the quads more.
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