How to do the Hack Squat
Primary: Quads · also works Glutes, Adductors, Calves. Also called: machine hack squat.
Step by step
- 1
Stand on the platform with your back against the pad and shoulders under the shoulder pads.
- 2
Place your feet shoulder-width apart slightly in front of your hips.
- 3
Release the safeties and lower by bending your knees until your thighs are about parallel.
- 4
Keep your back flat against the pad and heels down.
- 5
Drive through your feet to return to the top without locking out.
Coaching cues
- Back flat on the pad
- Knees track over toes
- Control the descent
Common mistakes
- Bouncing out of the bottom
- Heels lifting off the platform
- Locking the knees at the top
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Hack Squat alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Hack Squat work?
Primary: Quads. Secondary: Quads, Glutes, Adductors, Calves
How many sets and reps of Hack Squat should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Hack Squat?
Same movement pattern, different equipment: Leg Press, Barbell Front Squat, Goblet Squat, Smith Machine Squat, Banded Squat, Bodyweight Squat.
Is the Hack Squat good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.