Machine · Legs and glutes
Hack squat at the gym
The hack squat is an inclined machine where you push a platform while keeping your back against a pad. It mainly works your quadriceps and glutes. It’s a solid option if you want a squat-style movement with more stability than a free barbell.
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The essentials
- Back and shoulders against the pads.
- Lower with control, knees tracking your toes.
Muscles worked
- Primary
- Quadriceps · Glutes
Setup
- Set the platform and machine so you feel comfortable at the bottom, with bent knees but not squeezed into the pad.
- Place your back flat against the support pad, hips in the middle, without forcing a big arch.
- Set your feet on the platform about shoulder-width apart, slightly turned out if that feels better.
- Load plates evenly on both sides of the machine.
- Make sure you understand how the safety system (hooks, stops) works before your first set.
How to do it
- Get under the machine with your back on the pad, shoulders under the supports and feet well set on the platform.
- Take a big breath in, push slightly to lift the weight and release the machine’s safety mechanism.
- Lower yourself slowly by bending your knees, like sitting down, until your thighs are close to parallel to the platform, or to your comfortable range.
- Keep your back glued to the pad the whole time and your heels in full contact with the platform.
- Push the platform up as you breathe out, extending your legs without fully locking out your knees at the top.
- At the end of the set, push the weight back up, re-engage the safety system securely, then lower a bit to make sure it’s locked before stepping out.
Common mistakes
Dropping too low and letting the low back lift
Instead : Stop going down as soon as you feel your low back wanting to leave the pad or your hips rolling under. Shorten the range of motion a bit and keep your back firmly on the support.
Pushing from the balls of your feet
Instead : Keep your heels flat on the platform. If your heels lift, move your feet a bit higher or adjust the setup so you feel more stable.
Bouncing at the bottom for momentum
Instead : Control the descent over 2 to 3 seconds and pause for about half a second at the bottom before pushing up. This protects your knees and keeps the work on your quadriceps and glutes.
Snapping the knees at the top
Instead : Stop the push just before you fully lock the knees. Always keep a slight bend at the top of the movement.
Coach tips
- To focus more on your quadriceps, keep your feet a bit lower on the platform, as long as your heels stay down.
- To feel your glutes more, place your feet a bit higher on the platform and control the descent carefully.
- Match your breathing to the movement: breathe in as you go down, breathe out as you push up without holding your breath the whole time.
- Start with a moderate load to find your best stance, then add weight gradually from session to session as you get more comfortable.
Variations
- Feet a bit closer together to shift more emphasis to the middle part of the quadriceps, if your knees feel okay.
- Feet a bit wider to give more space for your hips and glutes, especially if you have longer legs.
Sets and reps
Hack squats are often done for 3 to 4 sets of about 6 to 12 reps, depending on the load and your level. Some people use it as their main leg exercise, others place it after movements like the leg press.
Exercises on this machine
Machine taken? Try instead
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Common questions
Where exactly should I put my feet on the hack squat?
A common setup is shoulder-width in the middle of the platform, toes slightly turned out. If you feel a lot of stress in your knees, try moving your feet a bit higher. If you barely feel your quads, try moving them slightly lower, as long as your heels stay planted.
Can the hack squat replace barbell squats?
They’re not the same, but the hack squat is still a strong exercise for your quadriceps and glutes. The machine gives you more stability and requires less balance. Many people use it when they want hard leg work without managing barbell squat technique.
What if I feel knee pain on the hack squat?
Stop the set right away. You can try a different foot position or a shorter range of motion, but if the pain keeps coming back, talk to a professional before continuing.
Should I do hack squats at the start or the end of my leg workout?
Many lifters put it at the start or middle of the session, when they still have energy to go heavier. Others keep it for later, after leg press or other quad work. Both setups are common in gyms.