Strength Training · Bodybuilding

Hack Squat

The hack squat is a supported machine squat that mainly trains your thighs, with help from your glutes. You lower a weighted carriage by bending your knees and hips, then press it back up.

Beginner
Compound
Low injury risk
Rest 1 min 30 sec

How to do it

Position yourself against the backrest with your shoulders beneath the pads.
Place your feet about shoulder-width apart near the middle of the platform, with toes turned slightly outward.
Extend your legs to lift the carriage clear of its catches.
Release the catches using the machine’s handles.
Bend your knees and hips to lower the carriage until your thighs are roughly parallel to the platform, or your comfortable depth.
Press through your whole feet to return to standing.
Engage the catches after your final repetition.
Lower the carriage onto the catches.

Form cues

Brace your belly before each descent.
Point your knees along your toes.
Finish tall without snapping your knees straight.

Common mistakes

Heels liftingMove your feet slightly higher on the platform so your heels stay planted throughout the repetition.
Pelvis rolling off the padShorten your descent to keep your pelvis and back supported.
Bouncing out of the bottomControl the lowering phase so you can reverse direction without a rebound.

Safety

Excessive load or depth can strain your knees or lower back. An unsecured carriage can descend unexpectedly when you stop supporting it.

Set adjustable safety stops just below your intended bottom position.
Practice the release and catch mechanism with the lightest available load before adding weight.
End your set while you can still complete a controlled repetition.
Confirm the carriage is fully supported by the catches before stepping out.

If you have ongoing knee, hip, or back pain, ask a physiotherapist about a suitable range of motion or alternative.

Muscles worked

Front

Back

Primary muscles

Quadriceps

Secondary muscles

Adductors
Glutes

Equipment

Hack Squat Machine

Sets and reps

Sets: 2–3
Target: 8–12 reps
Rest: 1 min 30 sec

Choose a weight that leaves you able to perform about two more repetitions at the end of each set.