Hack Squat
A machine squat on a fixed track with your back on a pad, so you can push your quads hard and deep without balancing a bar.
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Muscles worked
Target
Also works
- Equipment
- Machine, Hack squat machine
- Level
- Intermediate
- Tempo
- Lower 2.2 s · Lift 1.2 s
How to do the hack squat
- 1Stand on the platform with your back flat against the pad and your shoulders under the shoulder pads.
- 2Set your feet about shoulder width apart, toes turned out slightly, and release the safety handles.
- 3Bend your knees and sink down the track until your thighs are at least parallel to the platform.
- 4Drive through your whole foot to stand back up, stopping just short of locking your knees.
When to pick it: Pick it for quad size when you want squat depth without the balance and back demands of a barbell. Place your feet lower on the platform to bias the quads further.
Form cues
- Back and hips stay on the pad
- Knees follow the toes
- Control the bottom, then drive
Common mistakes
- Letting the hips peel away from the pad at the bottom
- Rising onto the toes
- Bouncing out of the bottom
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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