Hack Squat (How To, Muscles Worked, Benefits)

The Hack Squat is a lower-body exercise that targets the quads while also engaging the glutes and hamstrings. Performed on a hack squat machine, it allows for a controlled squat motion along a fixed path, providing a stable way to build leg strength and size.

The angled platform and back support reduce spinal stress while allowing for deep, consistent range of motion.

Primary Muscles Worked: Quadriceps
Secondary Muscles Worked: Glutes, Hamstrings, Calves
Equipment Needed: Hack Squat Machine

How To Do Hack Squats

Step-by-Step Instructions

Set-Up:
- Step into the hack squat machine and position your shoulders under the pads.
- Place your feet about shoulder-width apart on the platform, toes slightly turned out.
- Keep your back and hips firmly against the pad, core braced, and hands on the handles.
Execution:
- Unlock the safety handles and slowly lower yourself by bending your knees and hips.
- Descend until your thighs are at least parallel to the platform or slightly below, keeping heels down.
- Press through your heels to extend your legs and return to the starting position.
- Lock out at the top with control, then continue into the next rep.
Tips for Proper Form:
- Keep your feet flat and heels grounded throughout.
- Maintain full contact with the back pad (don’t let your hips lift off}.
- Control both the lowering and lifting phases; avoid bouncing at the bottom.

Key Benefits

Builds quad strength and hypertrophy with controlled mechanics.
Reduces spinal loading compared to barbell squats.
Allows for safe and consistent depth and technique.
Great accessory lift for squat and athletic performance.

Modifications and Variations

Easier Option:
- Reduce weight and shorten range until comfortable with depth.
- Move feet slightly forward on the platform to reduce knee stress.
Harder Option:
- Use a narrower stance for more quad emphasis.
- Add a pause at the bottom or slow tempo (3–4 second descent).
- Perform single-leg or tempo reps for more control and intensity.

Common Mistakes

Heels Lifting Off Platform: Keep full foot contact to protect knees.
Rounding the Lower Back: Keep your spine supported and neutral.
Bouncing Out of the Bottom: Control the movement for maximum benefit.
Feet Too Low on Platform: This increases knee strain. Keep them higher if needed for comfort.

Reps and Sets Recommendations

For Strength: 3–5 sets of 5–8 reps.
For Hypertrophy: 3–4 sets of 8–12 reps.
As an Accessory Lift: 2–3 sets of 10–15 controlled reps.

Hack Squat Alternatives

Need a Hack Squat alternative? Whether you don’t have a Hack Squat machine or you’re just looking for another option, here are a couple of exercises you may be able to use as a substitution.

Want more choices? Here are 11 of my favorite Hack Squat alternatives.

Back Squat

Back Squat is the king of all strength-building exercises and would be my first suggestion for anyone able to do them. If your technique is sound, there is no better exercise you can do to build lower body strength and hypertrophy.

Leg Press

If you’re not comfortable with your squat technique, then Leg Press may be a viable option.

Most Leg Press machines are very similar to Hack Squat machines. Instead of supporting weight on your shoulders and squatting, a Leg Press machine has you sit down and press the platform itself with your legs.