Hack Squat
Legs
Weight & Reps
Machine
The hack squat machine supports your back while isolating the quads. The fixed path removes balance requirements, letting you focus on pushing heavy loads through the legs.
How to Do Hack Squat
- Position your back flat against the pad with shoulders under the pads
- Place feet shoulder-width apart on the platform, slightly lower than where you'd place them on a leg press
- Lower yourself until your thighs are at least parallel to the platform
- Press up through your heels while keeping your back flat against the pad throughout
Form Cues
- Position your back flat against the pad with shoulders under the pads
- Place feet shoulder-width apart on the platform, slightly lower than where you'd place them on a leg press
- Lower yourself until your thighs are at least parallel to the platform
- Press up through your heels while keeping your back flat against the pad throughout
Common Mistakes to Avoid
- Placing feet too high on the platform, which reduces quad engagement
- Not going deep enough — the hack squat shines at full depth for quad development
- Lifting your heels off the platform at the bottom — if this happens, work on ankle mobility
Muscles Worked
Primary
Quadriceps
Gluteus Maximus
Secondary
Hamstrings
Adductors
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the hack squat work?
The hack squat primarily targets the quadriceps and gluteus maximus, with secondary engagement from the hamstrings and adductors. It's one of the best machine exercises for quad isolation.
How much should a beginner hack squat?
Beginners typically start with 90-140 lbs (41-64 kg) on the hack squat machine (not counting the sled weight). Focus on achieving full depth before adding weight.
Hack squat vs leg press — which is better?
Hack squats more closely mimic a true squatting pattern and place greater emphasis on the quads, while the leg press allows heavier loads and adjustable foot position. Hack squats are better for quad development; leg presses are better for overall leg loading.
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