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Exercise guide
Hack Squat
A compound lower-body machine exercise on the hack squat sled, targeting the quadriceps through a guided squat pattern.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · gastrocnemius · hamstrings
- Goals
- hypertrophy · strength
- Equipment
- Hack squat machine
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Load the hack squat machine and step on, positioning your back and shoulders against the pads.
- Place your feet shoulder-width on the platform with toes turned out slightly.
- Unlock the safety handles and lower the sled by bending at the knees and hips.
- Descend until your thighs are at least parallel to the platform.
- Drive through your heels to extend the legs and push the sled back to the start.
- Re-engage the safety handles after your final rep.
Technique cues and common mistakes
- Keep your lower back pressed against the pad throughout the movement.
- Placing the feet higher on the platform shifts emphasis to the glutes and hamstrings.
- Control the descent; do not bounce out of the bottom position.