Hack Squat

How to Perform the Hack Squat

1. Position yourself on the hack squat machine with your back flat against the pad and your shoulders under the shoulder pads.
2. Place your feet on the platform at about shoulder width, toes pointed slightly outward.
3. Release the safety handles and straighten your legs to support the weight, keeping a slight bend in the knees at the top.
4. Slowly lower yourself by bending your knees and hips, descending until your thighs are at least parallel to the platform or slightly below.
5. Keep your back pressed firmly against the pad and your knees tracking in line with your toes throughout the descent.
6. Drive through your feet to push the platform away, extending your knees and hips to return to the starting position.
7. Do not lock out your knees fully at the top — maintain slight flexion to keep tension on the quads.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Allows heavy quad-focused training with reduced spinal loading compared to barbell squats.
• ✓The fixed path makes it easier to maintain proper form, especially for beginners.
• ✓Provides a deep stretch and strong contraction for the quadriceps.

Pro Tips

• ●A narrower, lower foot placement emphasizes the outer quads, while a wider, higher placement targets the inner thighs and glutes.
• ●Keep your head back against the pad and avoid lifting your heels during the movement.
• ●This machine is excellent for drop sets and high-rep quad training since you can rack the weight quickly.

Recommended Sets & Reps