Dumbbell Hip Thrust
Quads·Dumbbells·Intermediate·Compound
Hack Squat
The Hack Squat emphasizes inner thigh and glute engagement by maintaining a wide stance with a slightly deeper range of motion.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Hack Squat
- 01
Stand with feet wider than shoulder-width and toes turned outward.
- 02
Brace your core and keep your chest upright.
- 03
Lower your hips straight down into a squat.
- 04
Descend deeper than parallel if mobility allows.
- 05
Keep your knees pushed outward.
- 06
Drive through your heels to return to standing.
Performance tips
Cues that matter
- Maintain outward knee pressure throughout
- Keep your torso upright
- Move with control and avoid bouncing at the bottom
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: Leverage 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.
