Upper legs
Hack Squat
A squat on an angled machine with your back supported: it loads your quads heavily without relying on balance.
Also known as: machine hack squat
- Level
- Intermediate
- Equipment
- Hack Squat Machine
- Type
- Compound
How to do it
- Set your back and shoulders against the pads and place your feet hip-width on the platform.
- Release the safeties and lower by bending your knees.
- Descend until your thighs are parallel to the platform or a bit deeper.
- Drive through your whole foot until your legs are almost straight.
Form cues
- Lower foot position means more quads; higher means more glutes.
- Your back stays on the pad.
- Don't lock your knees at the top.
Common mistakes
- Short reps with heavy weight: drop the load and go deeper.
- Heels lifting: spread the weight across your foot.
- Knees caving: keep them in line with your feet.
Sets and reps
3-4 sets of 8-12 reps with 2 minutes of rest.
FAQ
Hack squat or barbell squat?
The hack squat isolates the quads more and needs no balance; the free squat works more of your body.
Where should my feet go?
Middle or lower on the platform for quads; higher to shift work to the glutes.
Is it safe for your knees?
Yes, with a controlled range and sensible weight.
What muscles do the hack squat work?
They mainly work the glutes and the quads, with help from the calves and the hamstrings.
Train with Nuvana
Add the hack squat to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
