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The hack squat exercise is a compound lower-body movement that targets the quadriceps, glutes, and hamstrings. It mimics the mechanics of a squat but is performed on a specialized hack squat machine, which provides support and stability to the upper body while allowing the legs to do most of the work.

equipment required: Hack Squat Machine

Technique

1. Load the machine with the appropriate weight and position your back and shoulders against the padded support.
2. Place your feet shoulder-width apart on the platform, ensuring toes point slightly outward.
3. Unlock the machine's safety levers and begin in a standing position with knees slightly bent.
4. Lower your body by bending the knees and hips, keeping your back pressed against the pad and your core engaged.
5. Stop when your thighs are roughly parallel to the platform or as low as your mobility allows.
6. Push through your heels to return to the starting position, avoiding locking the knees at the top.
7. Repeat for the desired number of reps.

Key points to remember

• Inhale as you lower the weight, and exhale as you push upward.
• Keep your knees aligned with your toes throughout the movement to prevent strain.
• Avoid rounding or arching your back; maintain contact with the back pad.
• Adjust the safety stoppers on the machine to a comfortable depth for added security.

Alternatives

• djust your foot placement to target different muscle groups. A wider stance emphasizes the inner thighs, while a narrower stance targets the quadriceps more.
• You can perform a single-leg hack squat to isolate each leg and improve balance and strength.

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Related Pages

• The Squat Exercise
• Leg Press Exercise Description
• Leg Press vs. Hack Squat: A Lower Body Training Breakdown
• Read the article on Squats: You Don't Know Squat! A discussion on the technique of doing the squat exercise.
• See Exercises at home - the squat
• Bodyweight Squats
• Gym Equipment Guide: The Squat Rack
• About the Leg press machine
• Weight training execise database