Hack Squat
The hack squat is a machine-based squat where you stay supported against an angled back pad while you bend and straighten your knees. It mainly builds the quadriceps, with the glutes helping to drive you back up. Because the machine guides the movement, it suits beginners learning to squat as well as experienced lifters who want to load their legs hard.
Muscles worked
The Hack Squat mainly works your quadriceps, with your glutes helping.
Setting up
- Load the machine with a light weight to start. Step onto the platform and place your back and shoulders firmly against the pad, with your shoulders under the shoulder pads.
- Place your feet about shoulder-width apart, toes turned out slightly, around the middle of the platform. Lower on the platform and closer together puts more work on the quads, while higher and wider brings in more glutes.
- Stand tall, push up to take the weight and release the safety handles. Keep your head against the pad, your hips back against the pad and your hands on the handles.
How to do the Hack Squat
- Start with your legs almost straight but not locked out, your back flat against the pad and your hands on the handles.
- Take a breath in and tighten your stomach to brace your body against the pad.
- Bend your knees and lower the weight slowly over about two to three seconds, keeping your knees pointing in the same direction as your toes.
- Keep lowering until your knees reach at least 90 degrees, or as deep as you can go while your hips stay on the pad and your heels stay flat.
- Pause briefly at the bottom without bouncing, then push through the whole of your foot, especially your heels, to drive the platform away.
- Breathe out as you pass the hardest part, and stop just short of locking your knees at the top before starting the next rep.
Form tips
- Keep your heels pressed flat into the platform the whole time. If your heels lift, move your feet slightly higher or lower on the platform until they stay planted.
- Think of pushing the platform away from you, rather than standing up. This keeps your back against the pad and the effort in your quads.
- Keep your hips and back on the pad throughout. If your bum tucks under at the bottom, you have gone slightly too deep for your current mobility.
- Push your knees out in line with your toes so they do not cave inwards, especially as the reps get harder.
- Control the way down and squeeze your quads and glutes as you drive up. If anything hurts (as opposed to normal muscle effort), stop and get it checked.
Common mistakes
Knees caving inwards
Reduce the weight and push your knees out so they follow the line of your toes. Turning your toes out slightly can make this easier to feel.
Locking out the knees at the top
Stop just before your legs are fully straight so the weight stays on your muscles rather than resting through your joints. Keep a slight bend in the knee and move straight into the next rep.
Cutting the depth short
Lower the weight until your knees are at least at 90 degrees. If that means you cannot lift as much, that is fine: use a lighter weight and get the full range.
Bouncing out of the bottom
Lower under control and pause for a beat at the bottom before pressing. This keeps the work in your legs rather than relying on momentum.
Sets and reps
| Build strength | 3-5 sets of 4-6 reps with a challenging weight, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps with a controlled tempo, resting 60-90 seconds between sets. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a moderate weight, resting 45-60 seconds, as part of a full-body session. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Hack Squat alternatives
Machine taken, or want some variety? These work the same main muscles.
Hack Squat FAQs
What muscles does the hack squat work?
The hack squat mainly works the quadriceps at the front of your thighs. Your glutes assist, especially when you place your feet higher and wider on the platform.
How low should I go on a hack squat?
Aim for at least 90 degrees of knee bend, going deeper only if your hips stay on the pad and your heels stay flat. Start light, learn to control the lowering phase, then build up the depth and weight gradually.
Where should I put my feet on the hack squat machine?
A good starting point is about shoulder-width apart in the middle of the platform with toes turned out slightly. Moving your feet lower and closer together focuses more on the quads, while higher and wider uses more glutes. Adjust a few centimetres at a time and choose the position where your heels stay flat and your knees feel comfortable.
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