Hack Squat
Description
The lever hack squat is performed on a 45-degree hack squat machine where you stand on a platform with your back against a sliding pad. The machine path lets you focus heavily on the quads with full back support. It allows heavy loading with no balance demands and is one of the best machine quad builders.
Muscle Group
Equipment Required
Hack Squat Instructions
- Step onto the platform of the hack squat machine.
- Position your back against the sliding pad with shoulder pads above your shoulders.
- Set your feet shoulder-width apart on the platform.
- Grip the handles and unrack the safety.
- Brace your core and pull your back tight to the pad.
- Squat down by bending your knees and pushing your hips back slightly.
- Continue until your thighs are parallel to the platform or deeper.
- Drive up through your heels to stand back to the starting position. Re-rack the safety.
Hack Squat Form & Visual
Hack Squat Benefits
- Heavy quad loading with back support
- Eliminates balance demands
- Allows progressive heavy weight
- Builds quad size and strength
- Different stimulus than free squats
- Useful for hypertrophy training
Hack Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Adductors
- Hamstrings
Hack Squat Variations & Alternatives
- Hack Squat
- Leg Press
- Smith Machine Squat
- Pendulum Squat
- Lever Reverse Vertical Hack Squat
- Smith Hack Squat
- Sled Hack Squat
- Landmine Hack Squat
- Barbell Hack Squat
- Sled Wide Hack Squat
