The hack squat machine allows deep squatting with your back supported, eliminating lower back fatigue and letting the quads work through a full range of motion. It's the most effective machine lower-body exercise.
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Form Guide
Step-by-step: Hack Squat
1Feet shoulder-width or slightly narrower. Higher foot placement = more glute; lower = more quad.
2Back flat against the pad throughout.
3Squat as deep as possible — full depth is the goal here since the machine guides the movement.
4Drive through the whole foot to push the platform away.
Common Mistakes
What most people get wrong
Partial range of motion: the machine support eliminates the reason to stop short. Go deep.
Knees caving: same cue as any squat — push knees out.
Programming
How to program the Hack Squat
3–4 sets of 8–12 reps. Ideal as a secondary quad exercise after barbell squatting. High volume works well here — sets of 15–20 with moderate weight are a legitimate quad training stimulus.