Hack Squat is a compound squat exercise for the quads. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Start
Finish
Illustration: Hack Squat. Follow the written setup for this equipment variation.
Set up
1Adjust the seat and pads before loading the working weight.
2Match the machine pivot to the joint being trained whenever a pivot marker is present.
3Place the feet where the knees can track over the middle toes through a deep, pain-free range.
4Adjust the back pad and safety stops before loading, then keep the hips and low back supported.
How to perform it
1Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
2Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
3Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
4Now straighten your legs without locking the knees. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
5Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
6Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
7Repeat for the recommended amount of repetitions.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
•Stay in contact with the pads and keep the machine pivot aligned
•Knees follow toes
•Keep the whole foot heavy
•Control the bottom; drive smoothly
Common mistakes
•Heels lifting
•Knees collapsing inward
•Relaxing into the bottom or bouncing
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.
