Hack Squat Machine
Machine-guided squat on a 45-degree sled that targets quads and glutes to build lower body strength and hypertrophy; offers back support for stability compared to free-weight squats.
About Exercise
Equipment
Hack Squat Machine, Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Calves, Adductors, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
5/10Calves
4/10Gastrocnemius
Adductors
4/10Adductor Magnus
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust the hack squat machine so shoulder pads align with your shoulders. Load weight plates on the sled, place feet shoulder-width on the platform with toes slightly out, press back against the pad, and disengage safeties with legs nearly straight.
- Inhale and brace your core.
- Bend knees and hips to lower the sled until thighs are parallel to the platform.
- Keep back flat against the pad and knees tracking over toes.
- Exhale and drive through heels to extend knees and hips, pushing the sled up.
- Stop short of knee lockout.
- Repeat for reps, then re-engage safeties.
Coaching Tips
Form Cues
- Back flat against pad
- Knees over toes
- Drive through heels
- Chest up
- Core braced
Breathing
Inhale deeply during descent to brace core; exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Lower until thighs are at least parallel to the platform without lower back rounding off the pad; extend to nearly straight knees without hyperextension.
Safety
Safety Notes
- Avoid if acute knee or lower back pain
- Keep controlled speed to protect joints
- Use safeties at comfortable depth
- Do not hyperextend knees
- Engage core to stabilize
Spotting
Not required; machine safeties provide protection. Use adjustable stops at parallel depth for solo training.
Common Mistakes
- Rounding lower back
- Knees caving inward
- Bouncing at bottom
- Locking knees at top
- Partial range of motion
When to Avoid
- Acute knee injuries
- Lower back disc issues
- Severe hypertension
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
- Knee extension range
Build Up First
- Basic squat pattern knowledge
- Core bracing technique
- Machine familiarity
Also known as
Machine Hack Squat, 45-Degree Hack Squat, Facing In Hack Squat
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