How to do a Hack Squat

Authored by Fitbod

About Hack Squat

Sets Logged
808,714
Popularity Rank
159th
Difficulty
Beginner
Quads Strength
98 mSCORE 7th
Equipment Required
  • Photo of Hack Squat Machine
    Hack Squat Machine
Primary Muscles
Secondary Muscles

Instructions: How To

Hack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.

  1. Stand in the Hack Squat machine with your shoulders underneath the shoulder pads and place your feet at shoulder width apart.
  2. With your knees slightly bent, descend into a squat by positioning your hips slightly back.
  3. Your knees should track outward over your second toe and slightly forward as you descend while keeping your core braced to avoid any rounding in the spine.
  4. When your knees are at 90 degrees, push back up through the movement keep your back straight.
  5. Repeat for allotted repetitions.

Common Mistakes

  • Heels Up

    Don’t allow your heels to raise up as you perform this exercise. Focus on keeping your feet flat, and your weight evenly distributed throughout your feet.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    40
    lbs
    1 Rep Max
    50
    lbs
  • intermediate
    8
    reps
    50
    lbs
    65
    lbs
  • advanced
    8
    reps
    60
    lbs
    75
    lbs

Enter your stats to calculate your Reps & Weight