Hack Squat: How to Do It Right

You stand on an angled platform with your back against a pad and your shoulders under two padded supports, then squat down and push the sled back up. The machine holds your back in place, so your quads can work hard without balancing a barbell. Below you will find how to set up the hack squat machine, where to put your feet, how deep to go, the muscles worked and the mistakes that cost people the most.

The quadriceps on the front of the thigh do most of the work. Your torso stays upright and your knees bend a lot, so the hack squat loads the quads more than most other squats. The glutes help, more so at the bottom of a deep rep. The adductors, hamstrings and calves assist and keep you steady on the platform.

For muscle growth, do 3 to 4 sets of 8 to 12 reps. For strength, use 4 sets of 6 to 8 reps after a few warm up sets. Rest about 2 minutes between hard sets. Stop with 1 or 2 good reps left. When you hit the top of your rep range on every set, add a little weight. Note your foot position so every session is the same.

Both are machine leg lifts that spare your back from a barbell. On the hack squat you stand under the load with your torso upright, so the quads work through a deep knee bend. On the leg press you sit and push the sled away, which lets you load heavier and lets the glutes help more. Want more quads? Pick the hack squat. Want the easiest heavy leg lift to learn? Pick the leg press. Many people do one as the main lift and the other later in the week.

No hack squat machine? The leg press is the closest swap in the gym. A barbell squat trains the same muscles and adds core and balance work. At home, a Bulgarian split squat or a reverse lunge with dumbbells hits the quads hard. The moves below are the best swaps.

The hack squat is not part of the ready made plans in GymDroid. Add it to any workout as your main leg lift or after squats. Log every set and try to beat last week by one rep or a little more weight. On iPhone and Android.

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Mainly the quads on the front of the thigh. The glutes, inner thighs, hamstrings and calves help.

Start shoulder width apart in the middle of the platform. Lower feet put more work on the quads. Higher feet bring in more glutes and hamstrings.

Go down until your thighs are about parallel to the platform, or deeper if your hips stay on the pad. Stop where your lower back starts to round.

For the quads it is often the stronger choice, because your torso is upright and your knees bend more. The leg press lets you load more weight. Both build legs well.

Not with a controlled tempo and a load you can handle. Keep your knees in line with your toes and do not lock them at the top. If you feel knee pain, stop and see a professional.