Legs · Quads · Machine
Hack Squat
The hack squat is a squat on an angled sled with shoulder pads, the back supported by the pad. The machine keeps the torso still and the path fixed, so the quads can be pushed hard and deep without the balance and back demands of a barbell squat.
How to
Machine- 1 Shoulders under the pads, feet mid-platform.
- 2 Lower until the knees reach about 90°.
- 3 Press back up without locking out hard.
Tips
- Feet lower on the platform work the quads more; higher shifts work to the glutes.
- Keep the back and hips on the pad.
- Go as deep as you can while the lower back stays on the pad.
Common mistakes
- Letting the heels lift.
- Slamming into lockout at the top.
- Short reps with heavy weight.
Muscles worked
Main
- Quads
Also working
- Glutes
- Adductors
Breathing and bracing
Breathe in on the way down, brace at the bottom, and breathe out as you push up.
Sets and reps
- Muscle size
- 3–4 sets of 8–12 reps, 2 min rest
- Heavy work
- 3–4 sets of 6–8 reps, 2–3 min rest
Setup
- 1 Step onto the platform and set the shoulders under the pads, back flat against the pad.
- 2 Place the feet shoulder-width in the middle of the platform.
- 3 Stand up to lift the sled and release the safety handles.
Technique in detail
- Lower by bending the knees, letting them travel forward over the toes.
- Go down until the thighs are at least parallel, or deeper if the lower back stays on the pad.
- Drive up through the whole foot.
- Stop just short of locking the knees.
- Put the safeties back on after the last rep.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Where should my feet go?
Lower on the platform works the quads more but asks more of the knees; higher shifts work to the glutes.
Is the hack squat bad for the knees?
Not for healthy knees with a controlled range. Start light and let the depth increase over a few sessions.
Hack squat or leg press?
The hack squat keeps you more upright and trains the quads through a longer range; the leg press loads the glutes more easily as well.
Log it in Volu(me)
Add Hack Squat to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.