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Instructions
- Position yourself on the hack squat machine with your back flat against the pad and shoulders under the supports.
- Place your feet shoulder-width apart on the platform, slightly turned out.
- Unlock the safety handles and slowly lower the weight by bending your knees and hips.
- Descend until your thighs are at least parallel to the platform.
- Push through your heels to extend your legs and return to the starting position without locking your knees.
Technical Tips
- Keep your back fully supported against the pad throughout the movement.
- Avoid letting your knees cave inward or extend past your toes.
- Control the descent to maintain proper form and avoid excessive strain.
Breathing Tips
- Inhale deeply as you lower the weight.
- Exhale forcefully as you push back up to the starting position.
Medical restrictions
- Avoid if you have knee joint pain or instability.
- Not recommended for individuals with lower back injuries.
- Consult a physician if recovering from hip surgery or replacement.
The Hack Squat Machine is a guided strength training exercise designed to target the lower body with a primary emphasis on the quadriceps. This movement is executed on a specialized machine that supports the back and shoulders while guiding the legs through a fixed squat pattern. It is an ideal exercise for beginners and intermediate lifters due to its stability and reduced risk of improper form compared to free weight squats. By placing the feet slightly forward on the platform and keeping the back pressed against the support, users can engage the quads effectively while also activating the glutes, hamstrings, and calves as secondary stabilizers. The hack squat is often used in bodybuilding and general fitness programs to increase lower body strength, muscle definition, and endurance. It provides a safe environment for progressive overload, making it a reliable choice for hypertrophy goals. This machine-based movement is also suitable for individuals looking to reduce spinal load or isolate the legs without requiring balance. The controlled path makes it easier to correct form and maintain consistent range of motion, particularly for those rehabbing or transitioning into more complex leg exercises like barbell squats.
What muscles does the hack squat machine work?
The hack squat machine primarily targets the quadriceps, while also engaging the glutes, hamstrings, and calves as supporting muscles.
Is the hack squat better than a barbell squat?
The hack squat is safer for beginners and provides guided support, but barbell squats recruit more stabilizer muscles and offer functional strength benefits.
Can I use the hack squat if I have knee pain?
If you have knee pain, consult a professional before using the hack squat, as the movement places direct load on the knee joint and may aggravate existing issues.
How deep should I go on the hack squat machine?
Lower yourself until your thighs are parallel to the footplate or slightly below, while maintaining control and proper back support.
Is the hack squat good for building leg muscle?
Yes, the hack squat is excellent for building quadriceps mass and strength due to its ability to isolate the muscle with controlled movement and heavier loads.