How to do a Hack Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Hack Squat
Hack Squat Machine
Workouts with Hack Squat
Target muscles worked
Instructions for Proper Form
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.
- Stand in the Hack Squat machine with your shoulders underneath the shoulder pads and place your feet at shoulder width apart.
- With your knees slightly bent, descend into a squat by positioning your hips slightly back.
- 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.
- When your knees are at 90 degrees, push back up through the movement keep your back straight.
- Repeat for allotted repetitions.
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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 Form 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.
Weight & 1 Rep Max Calculator
Average Hack Squat standards by male, female, weight, age and height
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Alternative Exercises to Hack Squat
1. Leg Press
99.7 mSCORESWAPPED 16,403 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
- Beginner
- Quads
- Leg Press
2. Leg Extension
99.4 mSCORESWAPPED 12,456 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
3. Back Squat
99.3 mSCORESWAPPED 7,970 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
4. Machine Leg Press
95.1 mSCORESWAPPED 6,929 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
- Beginner
- Quads
- Leg Press Machine
5. Dumbbell Squat
94.1 mSCORESWAPPED 5,582 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
6. Dumbbell Lunge
97.6 mSCORESWAPPED 4,603 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
7. Smith Machine Squat
94.3 mSCORESWAPPED 3,097 TIMESSmith Machine Squat is a variation on the more standard Squat. Like other variations, this is a compound exercise that primarily targets your quads. The use of a Smith Machine restricts your range of motion, and adds significantly more stability to the movement. This makes this exercise a great choice for learning proper squat mechanics, and developing strength in your lower body.
- Beginner
- Quads
- Smith Machine
8. Air Squats
92.1 mSCORESWAPPED 2,963 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
9. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 2,781 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
10. Lunge
90.8 mSCORESWAPPED 1,945 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
- Beginner
- Quads