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Glutes · Intermediate

Wide-Stance Hack Squat

Wide-stance hack squat using a guided path with greater glute and adductor contribution.

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Wide-Stance Hack Squat demonstration

Exercise overview

Training details

GlutesQuadricepsAdductorsHamstrings

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 wide on the platform.
  2. 02Turn the toes out enough for the knees to track comfortably.
  3. 03Unlock the machine and lower the hips between the knees.
  4. 04Keep the back against the pad and avoid letting the knees collapse inward.
  5. 05Drive through the heels and midfoot to return to the top under control.

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

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