Hack SquatMuscles Worked
The hack squat works your quads hardest, with your glutes and hamstrings helping as your hips open and your calves steadying your feet. Your back stays supported against the pad on a fixed track, so you can push heavy loads with little demand on your lower back.
PrimaryQuads
- Equipment
- Machine
- Level
- Beginner
- Type
- Compound
- Force
- Push
How to do it
- Step into the machine with your back flat against the pad and your shoulders snug under the shoulder pads.
- Place your feet about shoulder width apart in the middle of the platform with your toes slightly out.
- Straighten your legs to take the weight, then release the safety handles.
- Bend your knees and lower slowly until your thighs are at least parallel to the platform, keeping your back on the pad.
- Press through your whole foot to straighten your legs, stopping just short of locking your knees.
- Lock the safety handles back into place before stepping out.
Form tips
- Place your feet lower on the platform to bias the quads, or higher to share more of the load with your glutes.
- Keep your hips and lower back on the pad at the bottom, and reduce the depth or the weight if they lift away.
- Push your knees out in line with your toes rather than letting them cave in.
Why it made the list
No. 8 of 13
Best Quad Exercises
Machine squat that targets quads with minimal lower back involvement. Allows very heavy loading safely.
More quad exercises
See it on your own body map
Log your Hack Squat sets in KasMaker and watch your quads, calves, glutes, and hamstrings fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
