Hack Squat tutorial
The hack squat is performed on a machine where your back and shoulders rest against an angled pad and the load travels on a fixed path. It targets the quads intensely with little stress on the lower back and allows heavy loading safely. It suits intermediate lifters focused on building thigh size.
How to perform
- Place your back flat against the pad and position your shoulders under the shoulder pads.
- Set your feet shoulder-width apart in the middle of the platform with toes slightly out.
- Release the safety handles and grip the handles.
- Bend your knees slowly and lower until your thighs are at least parallel to the platform.
- Drive through your heels and mid-foot to push the weight back up.
- Stop just short of locking your knees, then begin the next rep.
Breathing: Inhale as you lower and exhale as you push the weight up.
Key tips
- Keep your heels on the platform throughout.
- Track your knees in line with your toes.
- Placing your feet lower on the platform emphasizes the quads more.
Common mistakes
- Hips and lower back peeling off the pad at the bottom
- Forcefully locking the knees at the top
- Cutting the range short because the load is too heavy
Safety: People with knee pain should limit the depth and can use a light leg press as an alternative.
Legs (quads)Primary muscle
MachineEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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