Hack Squat Machine: How-to, Tips & More
The Hack Squat Machine is a beginner compound exercise for your quads. You do it with hack squat machine. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
How to do the Hack Squat Machine
- Stand on the platform with your back against the pad and shoulders under the pads.
- Place your feet about shoulder width.
- Release the safeties and lower until your thighs are at least parallel.
- Press back up without locking your knees hard.
Hack Squat Machine tips
- Feet lower on the platform work the quads more.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Hack squat machine
Type
Compound
Hack Squat Machine alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Hack Squat Machine work?
The Hack Squat Machine mainly works your quads, with help from your glutes.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Hack Squat Machine good for beginners?
Yes. The Hack Squat Machine is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Hack Squat Machine?
You need hack squat machine.
Add Hack Squat Machine to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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