Hack Squat

Use the Hack Squat machine. Place feet shoulder width. Lower until knees are 90 degrees. Push up through heels.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

glutes (max)

What you need and how to position yourself before starting.

weight machines / selectorized

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Position yourself on the hack squat machine with your back against the pad.
- Place your feet shoulder-width apart on the platform, ensuring your heels are flat.
Step 2Adjust the Machine
- Adjust the shoulder pads to fit snugly against your shoulders without causing discomfort.
- Ensure the safety stops are set at an appropriate height for your range of motion.
Step 3Engage Your Core
- Before starting the movement, engage your core muscles to stabilize your body.
- Keep your chest up and your back pressed against the pad.
Step 4Begin the Squat
- Slowly lower your body by bending your knees and hips, keeping your back straight.
- Ensure your knees track over your toes and do not extend past them.
Step 5Reach the Bottom Position
- Lower yourself until your thighs are at least parallel to the ground or lower if your flexibility allows.
- Maintain control and avoid bouncing at the bottom of the movement.
Step 6Push Back Up
- Push through your heels to return to the starting position, straightening your legs.
- Keep your core engaged and back pressed against the pad throughout the movement.
Step 7Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form with each squat.
Step 8Finish the Exercise
- After completing your reps, carefully step off the machine.
- Ensure you adjust the machine back to its original state if necessary.