Hack Squat

Hack Squat

The hack squat isolates the quadriceps in a machine-guided movement.

Muscles Involved

• Quadriceps : relative isolation through guidance
• Glutes : assist

Step-by-Step Instructions

Step 1 — Position

Shoulders under pads, back against support. Feet mid-platform.

Step 2 — Descent

Descend deeply, knees aligned.

Step 3 — Push

Push with the quadriceps.

Sets and Reps

4 sets of 10-12 reps.

Common Mistakes

• Locking knees at top : micro-bend mandatory
• Feet too forward : keep mid-platform for quads

Safety Tips

Guided machine so safer than free squat. Do not lock knees.

Variations

• Reverse hack squat : facing the machine, glute emphasis

Who Is This Exercise For?

All levels. Excellent complement to the free squat.