Hack Squat (Facing In)
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
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Hack Squat (Facing Out)
Hack Squat Machine, Plates
Quads
Barbell Landmine Squat (Facing In)
Barbell, Plates
Quads
Machine V Squat (Facing In / Reverse)
V-Squat Machine
Glutes
Hack Squat Single-Leg
Hack Squat Machine
Quads
Barbell Landmine Squat (Facing Out)
Barbell
Quads
Barbell Back Squat
Barbell, Squat Rack
Quads
Machine V Squat
V-Squat Machine, Plates
Quads
Hack Squat Calf Raise
Hack Squat Machine, Plates
Calves
Machine Belted Squat
Belted Squat Machine, Plates
Quads
Machine Pendulum Squat
Pendulum Squat Machine, Plates
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
