How To Do A Hack Squat

The hack squat is a machine squat where you stand on an angled platform with your back against a padded sled and shoulder pads on top. The sled moves along fixed rails, so you can squat deep and heavy without balancing a barbell.

The angle and foot position put a lot of the work on the quads, which is why the hack squat is a favorite for building the front of the thighs.

Hack Squat Quick Facts

Primary Muscles	Quads
Secondary Muscles	Glutes, adductors, hamstrings, calves
Equipment	Hack squat machine
Level	Intermediate
Sets And Reps	3-4 sets of 8-12 reps

How To Do A Hack Squat

1. Step onto the platform and place your back flat against the pad with the shoulder pads resting on your shoulders.
2. Set your feet about shoulder-width apart, in the middle of the platform.
3. Straighten your legs to lift the sled and release the safety handles.
4. Lower yourself by bending your knees until your thighs are at least parallel to the platform.
5. Press through your whole foot to drive back up.
6. Stop just short of locking your knees, repeat, and re-engage the safeties at the end.

Hack Squat Form Tips

• Keep your back and hips against the pad throughout.
• A lower foot position works the quads more. A higher one brings in the glutes.
• Control the descent for two to three seconds.
• Let your knees travel forward over your toes. That is normal on this machine.

Common Mistakes To Avoid

• Shallow reps. Reaching full depth is what makes the hack squat effective.
• Heels lifting. Move your feet higher if your heels come up.
• Locking out hard. Keep a slight bend at the top.
• Hips leaving the pad. This rounds the lower back. Reduce depth or weight.

Muscles Worked

The quads straighten the knees and do most of the work. The glutes extend the hips, the adductors assist at the bottom and the calves stabilize your feet.

Hack Squat Variations

• Leg Press: A seated machine press for the legs.
• Reverse Hack Squat: Facing the pad for more glutes.
• Goblet Squat: A free-weight squat for beginners.
• Front Squat: A barbell squat with a quad focus.
• Leg Extension: Isolates the quads.

How Many Sets And Reps Should You Do?

Start with 3-4 sets of 8-12 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Hack Squats At Home

Home hack squats usually come as a combination machine with a leg press, which saves space and gives you two exercises in one footprint.

Frequently Asked Questions

Is The Hack Squat Better Than The Squat?

It lets you train the quads hard with less balance and back demand. Barbell squats train more stabilizers. Both are useful.

Is The Hack Squat Bad For Your Knees?

For most people, controlled reps with sensible loads are fine. If your knees hurt, reduce depth or weight and check with a professional.

How Deep Should You Go On A Hack Squat?

Aim for thighs at least parallel to the platform, deeper if you can keep your back on the pad.

More Exercise Guides

• How To Do A Leg Press
• How To Do A Bulgarian Split Squat
• How To Do A Goblet Squat
• How To Do A Split Squat
• How To Do A Back Extension
• How To Use The Hip Abduction Machine

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.