Hack Squat Machine

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Intermediate

The Hack Squat Machine is a compound movement that guides the legs through a squat pattern, heavily targeting the quads and glutes. It is ideal for building lower body strength and mass with back support.

About Exercise

Equipment

Hack Squat Machine, Plates

Difficulty

2/5 • Intermediate

Primary Muscle Groups

Quads, Glutes

Secondary Muscles

Hamstrings, Adductors

Accessory Muscles

Calves

Popularity Score

Goals

Hypertrophy

Strength

Training Style

Bodybuilding

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Large

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Quads

10/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

8/10

Glute Max

Hamstrings

4/10

Adductors

4/10

Calves

2/10

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-150 seconds • Rest longer for heavy strength sets.

How to Perform

Load the machine and position your back firmly against the pad, placing shoulders under the pads. Position feet shoulder-width apart on the platform, and unlock the safeties before starting the movement.

Slowly descend by bending your knees and hips, maintaining continuous contact with the back pad.
Keep your chest up and core braced throughout the lowering phase.
Lower until your thighs are parallel to the platform, or slightly deeper if comfortable.
Drive forcefully through your heels and midfoot to push the sled upward.
Fully extend your knees and hips to return to the starting position.
Do not aggressively lock out your knees at the top of the movement.
Engage the safeties upon completing the desired repetitions.

Coaching Tips

Form Cues

Back pressed flat.
Knees track over toes.
Drive through your heels.
Control the descent.
Maintain chest height.

Breathing

Inhale deeply during the eccentric (lowering) phase and forcefully exhale as you push the sled up (concentric phase). Brace your core throughout the movement.

Tempo

3-0-1

Range of Motion

Lower the sled until the thighs are at least parallel to the foot platform, ensuring the lower back remains pressed flat against the back pad.

Safety

Safety Notes

Always engage the safety stops before loading and after your set.
Do not allow your lower back to round; stop the descent immediately if this occurs.
Ensure the shoulder pads are positioned comfortably to avoid excessive pressure on the shoulders or neck.