Hack squat
A machine-based compound exercise that targets the lower body, particularly the quadriceps, by guiding the user through a fixed, angled squatting motion that reduces spinal loading.
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- Position yourself in the hack squat machine, placing your back and shoulders firmly against the padded backrest and shoulder pads.
- Place your feet flat on the platform, roughly shoulder-width apart, with your toes pointed slightly outward.
- Disengage the safety catches and grasp the hand grips on the sides of the machine.
- Lower yourself slowly by bending at the knees and hips until your thighs are parallel to the footplate, keeping your back flat against the pad.
- Push through your heels to extend your knees and hips, returning to the starting position without locking out your knees at the top.
Muscles worked
QuadricepsGluteus maximusHamstringsCalves
Form tips
- Keep your entire back, especially the lower back, in constant contact with the padded backrest throughout the entire movement.
- Adjust your foot placement higher on the platform to emphasize the glutes and hamstrings, or lower to target the quadriceps more intensely.
- Control the eccentric phase of the lift, taking 2 to 3 seconds to lower the weight to prevent bouncing at the bottom.
Common mistakes
- Allowing the heels to lift off the footplate, which shifts excessive stress onto the patellar tendons.
- Locking out the knees completely at the top of the movement, which transfers the load from the quadriceps to the knee joints.
- Allowing the lower back to round or peel away from the back pad at the bottom of the squat, increasing the risk of lumbar injury.
FAQ
How many reps and sets of hack squats should I do?
For muscle growth (hypertrophy), perform 3 to 4 sets of 8 to 12 repetitions. For strength, focus on 3 to 5 sets of 5 to 8 repetitions with heavier weight.
Is the hack squat safer than the barbell back squat?
The hack squat is generally safer for the lower back because the machine stabilizes your torso and guides your path, reducing spinal shear forces. However, it still requires proper knee alignment to prevent joint strain.
How deep should I go on a hack squat?
Lower yourself until your thighs are at least parallel to the footplate, or as deep as your mobility allows without your lower back lifting off the pad.
