Hack Squat
A squat performed on a hack squat machine with the back and shoulders supported by pads, which trains the quads along with the glutes, hamstrings and calves. It is a guided way for beginners to practice squat depth safely.
- Primary musclesQuads
- Secondary musclesCalves, Glutes, Hamstrings
- EquipmentMachine
- LevelBeginner · compound
How to do the hack squat
- Position your back against the pad of the hack squat machine and hook your shoulders under the shoulder pads.
- Set your feet on the platform at shoulder width with your toes turned out slightly.
- Grip the side handles and release the safety bars to free the platform.
- Straighten your legs without locking your knees; this is your starting position.
- Lower yourself slowly by bending your knees, keeping your head up and your back against the pad throughout.
- Push through your heels to straighten your legs again as you exhale, returning to the starting position.
Original library instructions (7 steps)
- Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
- Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
- Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
- Now straighten your legs without locking the knees. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Letting the lower back lift off the pad during the descent; keep it pressed against the pad the whole set.
- Going deeper than your knees can comfortably track over your toes; stop around a right angle at the knee.
- Forgetting to re-engage the safety bars once finished; always lock them before stepping away.
- Rising onto the toes at the bottom of the lift; push mainly through the heels.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 10 reps, 90 seconds to 2 minutes rest |
| Muscle | 3 to 4 sets of 10 to 15 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Because the machine supports your back, this is a good option if a free weight squat feels unstable while you are still learning.
- Lock the safety bars in place every time before you unload the platform.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the hack squat machine good for beginners?
Yes, the supported back position makes it a more guided way to practice squat depth than a free weight squat.
What muscles does the hack squat work?
It mainly targets the quads, with the glutes, hamstrings and calves assisting through the movement.
