HACK SQUAT
Quad-Dominant Machine Squat
Primary Muscles
Exercise Description
Stand with feet shoulder-width apart on the hack squat platform and your back flat against the pad. Lower until thighs are about parallel to the floor, then drive through your feet to return to the starting position while keeping tension and not locking the knees.
How To Perform
Set yourself on the hack squat machine with your back and shoulders firmly against the pads and feet shoulder-width apart on the platform.
Brace your core, keep your spine neutral, and grip the handles for stability.
Descend by bending at the knees and hips, tracking knees over toes, until thighs are about parallel to the floor.
Pause briefly at the bottom while keeping heels flat and weight distributed through mid-foot and heels.
Drive through your feet to extend the knees and hips and return to the start position without locking the knees.
Maintain constant contact with the back pad and smooth, controlled tempo throughout.
Expert Tips
Adjust foot placement for emphasis - A slightly narrower stance increases quad emphasis; a wider stance brings more glute involvement.
Do not lock the knees - Stop just short of full lockout to keep tension on the muscles and protect the joints.
Engage your core - Keep ribs down and core braced to stabilize the torso against the pad.
Progress weight gradually - Start light to master depth, control, and knee tracking before increasing load.
Leverage machine settings - Adjust the machine angle/foot position to manage difficulty and comfort.
Common Mistakes
Knees caving inward - Letting knees collapse reduces stability and increases injury risk.
Using excessive weight - Too heavy a load compromises depth, control, and proper knee tracking.
Locking the knees at the top - Removes muscular tension and stresses the joints; keep a soft bend.
Info – Hack Squat
The hack squat targets the quadriceps while also engaging the glutes and hamstrings. Prioritize foot placement and knee tracking. Avoid locking the knees, and keep your core engaged to stabilize the torso against the pad. Beginners should start with light resistance and progress gradually.
To adjust emphasis, use a slightly narrower stance for more quads and a wider stance for more glutes. Vary the machine’s angle or foot position to modify difficulty while maintaining form.
Equipment Required
Hack squat machine