How to Do the Hack Squat
The hack squat is a machine squat where your back rests on an angled pad as you slide a loaded platform up and down. The back support and fixed path let you load your quads hard without worrying about balance or core strength. It is a popular quad builder for lifters of all levels, especially after free squats.
Log every set of your Hack Squat in Superlift
Muscles worked
Primary
- Quads
Secondary
- Glutes
- Hamstrings
How to do the Hack Squat
- 1
Set your shoulders under the pads and put your back flat against the backrest.
- 2
Place your feet on the platform about shoulder-width apart, toes slightly out.
- 3
Straighten your legs and release the safety handles.
- 4
Lower slowly by bending your knees, keeping your whole back on the pad.
- 5
Go down until your thighs are at least parallel to the platform, or deeper if comfortable.
- 6
Press through your whole foot to stand back up without locking your knees hard.
- 7
Re-rack the safeties when the set is done.
Form cues to remember
- Back stays flat on the pad
- Knees track over your toes
- Control the descent
- Push through the whole foot
Hack Squat video tutorial
Common mistakes
Heels lifting off the platform
Move your feet slightly higher or lower and keep your full foot planted.
Hips lifting off the pad at the bottom
Stop just before your hips peel up and work on ankle and hip mobility.
Locking the knees at the top
Stop just short of lockout to keep tension on the quads.
Bouncing out of the bottom
Pause briefly at the bottom so the muscles do the work, not momentum.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 90 sec rest |
|---|---|
| Strength | 4 sets of 5–8 reps, 2–3 min rest |
Keep your knees pointing the same way as your toes and avoid dropping so deep that your lower back rounds off the pad.
Superlift for iPhone
Track your Hack Squat and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Hack Squat FAQ
Hack squat vs barbell squat, which is better?
They are different tools. The barbell squat trains more total body muscle and balance, while the hack squat isolates the quads with back support so you can push them harder.
Where should I put my feet on the hack squat?
Lower and closer foot placement puts more load on the quads, and higher or wider placement shifts more work onto the glutes and hamstrings. Start shoulder-width and adjust to what feels comfortable.
How deep should I go on a hack squat?
Go to at least parallel, and deeper if your hips stay on the pad and your heels stay down. Stop where your back stays flat and knees feel fine.
