How to do a Hack Squat

Authored by Fitbod

About Hack Squat

Sets Logged
842,445
Popularity Rank
154th
Difficulty
Beginner
Quads Strength
96 mSCORE 15th
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.

Performance Tips

  • Do Hack Squats build bigger legs better than other squats?

    Hack squats effectively build big legs, especially by targeting the quadriceps. They offer stability and allow for heavier weights, isolating the leg muscles well. However, other squats, like back and front squats, provide more comprehensive leg development by engaging the hamstrings, glutes, and core. For optimal leg growth, incorporating a variety of squat types is ideal for balanced muscle development.

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.

Sets & Reps: How many to do

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
    60
    lbs
    1 Rep Max
    75
    lbs
  • intermediate
    8
    reps
    80
    lbs
    100
    lbs
  • advanced
    8
    reps
    100
    lbs
    125
    lbs

Enter your stats to calculate your Sets & Reps