Lower body · Quads

Hack squat

How to do the hack squat machine: back and foot position, depth, how it differs from the leg press and common mistakes.

The hack squat is done on a machine with an angled back pad that slides on rails. Your back is supported and your shoulders sit under pads, so you can focus on going deep and loading your legs without worrying about balance or holding a bar.

Muscles worked

Among compound leg exercises, it is one of the best at isolating the quads. The glutes and adductors contribute, especially when you go deep or place your feet higher on the platform.

How to do it

1. Rest your back and hips against the pad, shoulders under the shoulder pads.
2. Feet hip-width apart in the middle of the platform, toes slightly out.
3. Release the safety handles and descend by bending your knees in line with your feet.
4. Go as low as you can while keeping your hips against the pad, ideally with your thighs parallel to the platform or lower.
5. Press through your whole foot until your legs are almost straight, without locking your knees.

Common mistakes

• Hips peeling off the pad at the bottom.
• Heels lifting off the platform.
• Locking your knees at the top with heavy weight.
• Only going a quarter of the way down.

Hack squat or leg press

The hack squat feels more like a real squat and usually works the quads more. The leg press allows heavier loads and is easier on the lower back. Both work well in the 8–12 rep range.

Precautions

It loads the ankle, knee and hip. With your feet low on the platform, ankle bend and knee load increase a lot: if they bother you, move your feet higher.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Leg extension · Knee extension
  • Knee

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.