Sculpt

Hack Squat

Hack Squats target your quads while keeping your torso upright and supported by the machine. By guiding your movement along a fixed path, you reduce balance demands, increase leg drive, and load the muscles more safely—making it a powerful choice for building lower-body strength with precision and control. Think of it as a focused squat variation that lets your legs do the heavy lifting without stressing your lower back.

Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
Quads muscle illustration
Sculpt
How to

How to do the Hack Squat

  1. 01

    Step onto the hack squat platform with your feet shoulder-width apart, toes slightly turned out.

  2. 02

    Place your shoulders and back firmly against the pads and grip the handles for stability.

  3. 03

    Unrack the weight and brace your core.

  4. 04

    Lower yourself slowly by bending your knees, keeping your heels flat on the platform.

  5. 05

    Descend until your thighs are at least parallel to the platform or as low as your mobility allows.

  6. 06

    Drive through your heels to press the platform away, extending your legs without locking your knees.

Performance tips

Cues that matter

  • **Control the descent:** Lower slowly to keep tension on your quads.
  • **Heels planted:** Lifting your heels shifts stress off the target muscles.
  • **Power up:** Push evenly through both legs for a smooth, strong ascent.
Equipment

What you need

Hack Squat Machine equipment
Plated Machines
Hack Squat Machine
Common questions

Frequently asked

What muscles does the Hack Squat work?

The Hack Squat primarily targets the Quads. Supporting muscles include Glutes, Hamstrings.

Is the Hack Squat a compound or isolation exercise?

The Hack Squat is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.

What equipment do I need for the Hack Squat?

You need the following equipment: Hack Squat Machine.

What difficulty level is the Hack Squat?

The Hack Squat is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.

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