Hack Squat
The hack squat is a machine squat where you stand on an angled platform with your back against a pad, working your quads most, with help from your glutes and adductors.
QuadsMachineCompoundBoth sides
How to do a hack squat
- Stand on the platform with your back and shoulders against the pads, feet shoulder-width apart.
- Push through your feet to raise the sled off its catches, then release the safety handles while supporting the weight with your legs.
- Bend your knees and hips to lower yourself until your thighs are about parallel to the platform.
- Push through your whole foot to stand back up.
- After your last rep, raise the sled to the racking position, engage both safety handles, and lower it gently onto the catches before stepping out.
Tips
- Keep your back flat against the pad.
- Let your knees follow the direction of your toes.
Common mistakes
- Lifting your heels off the platform.
- Locking your knees hard at the top.
Hack Squat muscles worked
Main: Quads; also: Glutes, Adductors.
Sets and reps
3 × 8–12
Alternatives
FAQ
Where should my feet go on a hack squat?
Shoulder-width in the middle of the platform; placing them lower works the quads more, and higher shifts more work to your glutes.
How deep should I go?
At least until your thighs are parallel to the platform, as long as your heels stay down and your back stays on the pad.