Hack Squat

Quads, GlutesHack Squat Machine

Machine compound exercise designed to deeply target the quadriceps and glutes. Back support helps maintain strict form, though it places a high axial load on the spine.

How to do it

1Step into the machine, press your back and hips flat against the pad, shoulders under the pads.

2Place your feet shoulder-width apart on the platform, toes turned slightly out.

3Release the safety handles and slowly lower yourself down by bending your knees until your thighs are parallel to the platform.

4Keep your knees tracking directly in line with your toes throughout the rep.

5Drive through your heels to return to the start position without locking out your knees at the top.

Common mistakes

Letting your lower back or hips lift off the back pad at the bottom, creating dangerous spinal stress.

Allowing your knees to collapse inward as you push back up.

Hard-locking your knees at the top of the movement.

Breathing

Inhale as you lower down and exhale as you drive back up.

Make it harder or easier

To scale down, reduce your depth or working weight; to scale up, slow down the lowering phase.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.