Quads exercise
Hack Squat
Squat on a hack machine, with your back supported and a guided path for the quads.
- Primary muscleQuads
- Also worksGlutes
- EquipmentMachine
- TypeCompound
- MovementSquat
- LevelBeginner
- Quads
- Glutes
- Machine
How to do the Hack Squat
4 steps, in the order you do them.
- Rest your back against the backrest with your shoulders under the pads and your feet shoulder-width apart on the platform.
- Extend your legs and unlock the safety catches.
- Lower by bending your knees to 90° or more, keeping your lower back against the pad.
- Push through your whole foot until your legs are almost extended, and lock the safety catches when you finish.
Muscles worked
Common Hack Squat mistakes
What goes wrong most often when you do the Hack Squat, and how to fix it.
Your feet sit too low on the platform and your heels lift.
Place your feet in the middle of the platform or a bit higher, with your whole foot planted as you lower.
Your lower back comes off the backrest at the bottom.
Lower only as far as your hips and back stay against the backrest.
You release the safeties before you're set under the pads.
Settle your shoulders firmly under the pads and your back against the backrest before you unlock.
Alternatives to the Hack Squat
They work the quads with other equipment, including options for training at home.
Mobbe
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More quads exercises
Kettlebell Sumo SquatQuads · Kettlebell
Goblet SquatQuads · Kettlebell
Machine Leg PressQuads · Machine
Dumbbell Sumo SquatQuads · Dumbbells
Frequently asked questions
What muscles does the Hack Squat work?
The Hack Squat works mainly the quads. It also works the glutes.