Menu
Sign out

Hack Squat

A compound leg exercise performed on a hack squat machine that targets the quadriceps, glutes, and hamstrings with reduced spinal loading compared to barbell squats.

Exercise Overview

Category

General Resistance

Exercise Type

Strength

Difficulty Level

Intermediate

Technique

Sit in the hack squat machine with your back against the pad and shoulders under the shoulder pads. Place your feet shoulder-width apart on the foot platform. Unrack the weight and lower your body by bending your knees until your thighs are parallel to the ground. Push back up to the starting position by extending your knees and hips.

Starting Position

Position yourself in the hack squat machine with back firmly against the pad, shoulders under the shoulder pads, and feet shoulder-width apart on the platform.

Finishing Position

Return to the starting position with knees and hips fully extended, maintaining contact with the back pad throughout the movement.

Form Cues

Keep your back against the pad, push through your feet, maintain knee alignment, control the descent

Common Mistakes

Rounding the back, allowing knees to cave inward, not going deep enough, rushing the movement

Progression Tips

Increase weight gradually, add pause at bottom, perform single-leg variations, or add resistance bands.

Regression Tips

Reduce weight, perform partial range of motion, or use bodyweight squats to build foundation.

Safety Notes

Maintain proper form to avoid knee and lower back strain. Stop if you experience pain in the knees, hips, or lower back. Ensure the machine is properly adjusted for your body.