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Quadriceps · Intermediate

Hack Squat

Machine squat pattern with strong quad emphasis.

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Hack Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Hack Squat Machine

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set the shoulders under the pads and place the feet on the platform.
  2. 02Unlock the sled and keep the back pressed into the pad.
  3. 03Lower by bending the knees and hips along the machine track.
  4. 04Stop at a depth where heels stay down and knees track cleanly.
  5. 05Press the platform away without locking the knees hard.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationWide-Stance Hack SquatRelated variationNarrow-Stance Hack Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteBarbell SquatComparable substituteAlternating Heel-Touch Side-Kick SquatComparable substituteKettlebell Deficit Sumo Squat from Step BoxesComparable substituteHigh-Foot Leg Press

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