Muscles Worked
Learn more in the Quads training guide →
Primary
Quads
Secondary
Glutes
Hamstrings
Highlighted muscles
How To Perform
- 1 Load the machine and position yourself on the back pad with shoulders under the pads.
- 2 Feet hip-width on the platform, toes slightly outward.
- 3 Unlock the safety and lower yourself by bending at the knees.
- 4 Descend until thighs are at or past parallel.
- 5 Drive back up to near-full extension.
Form Cues
- ✓ Foot position affects muscle emphasis — higher feet emphasise hamstrings and glutes; lower feet emphasise quads.
- ✓ Knees should track in the same line as the toes throughout.
- ✓ Do not lock out completely — keep tension on the quads.
Common Mistakes
- ✗ Butt winking off the pad at the bottom — this is acceptable to a degree in the machine.
- ✗ Knees caving inward at the bottom.
- ✗ Setting feet too high and losing the quad emphasis.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Hack Squat, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Hack Squat should I do?
3–4 sets of 8–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for quads. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Hack Squat target?
Hack Squat primarily targets the Quads. Secondary muscles include Glutes, Hamstrings.
Is Hack Squat good for beginners?
Hack Squat is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Hack Squat, 2 min of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.