Hack Squat

The hack squat is excellent for targeting the quadriceps, glutes, and hamstrings. To maximize benefits, ensure proper foot placement: wider for glutes and narrower for quads. Avoid locking knees to maintain tension and prevent injury. Engage your core throughout for stability and balance. Common mistakes include allowing knees to cave inward and using excessive weight, which can compromise form. Beginners should start with bodyweight or light resistance, gradually increasing as strength improves. For advanced variations, try single-leg hack squats. Adjust the machine’s angle to vary difficulty and muscle activation. Prioritize form over weight to prevent injuries.