Exercise · Legs and glutes
Hack squat: how to do it right
The hack squat is done on a guided machine with your back and shoulders against the pads. It mainly works the quads and glutes, with help from the adductors. The rail handles balance, so you can focus on depth and control.
- Quadriceps
- Glutes
- Adductors
Doable at all 76 gyms GoSet follows
The essentials
- Back and shoulders against the pads.
- Lower with control, knees tracking your toes.
Muscles worked
- Primary
- Quadriceps · Glutes
- Secondary
- Adductors
How to do it
- Set your back and shoulders against the pads, feet hip-width in the middle of the platform.
- Push slightly to release the safeties, knees soft.
- Lower over 2 to 3 seconds, knees tracking your toes, to the depth you control.
- Drive through your whole foot to stand back up as you breathe out, without locking your knees.
- At the end of the set, put the safeties back before you let go of the load.
Common mistakes
Knees caving in
Instead : Keep them in line with your toes and think about pushing them slightly out.
Lower back peeling off the pad
Instead : Stop before your pelvis tucks under. A bit shallower and stable beats deep and loose.
Pushing through your toes
Instead : Keep your heels down and spread the push across your whole foot.
Coach tips
- Feet lower on the platform shift work to the quads; higher shifts more to the glutes.
- Start light to find your depth, then add weight from one session to the next.
- A short pause at the bottom keeps every rep honest.
Variations
- Narrower stance to bias the front of the thigh.
- Slow 4-second lowering with less weight.
Sets and reps
People often do 3 or 4 sets of 8 to 12 reps with a controlled lowering.
Equipment
Alternatives for the same muscles
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Common questions
Does the hack squat replace the barbell squat?
Not quite. It loads the legs without the balance demand, while the barbell squat trains more stability. They work well together.
How deep should I go?
As long as your back stays on the pad and your heels stay down. For many people that is a bit below parallel.
My knees hurt. What should I do?
Stop the set. Try again later with less weight and a shorter range. If it comes back, talk to a professional.