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Hack Squat Machine

A machine squat variation that emphasizes the quadriceps while providing back support and a fixed movement path.

Hack Squat Machine demonstration

Visual demonstration — Hack Squat Machine

Muscles Worked

Quadriceps (Primary)GlutesHamstrings

Step-by-Step Instructions

  1. 1Position yourself on the hack squat machine with shoulders against the pads
  2. 2Place feet shoulder-width apart on the platform
  3. 3Release the safety handles
  4. 4Lower yourself by bending your knees until thighs are parallel or below
  5. 5Press through your feet to return to the starting position

Training Recommendations

Strength
Sets4-5
Reps4-6
Rest2-3 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • Vary foot position to target different quad areas
  • Keep your back flat against the pad
  • Don't lock your knees fully at the top

Common Mistakes to Avoid

  • Not going deep enough
  • Letting heels come off the platform
  • Using too much weight with poor form

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