Hack Squat (Machine)

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Position your shoulders under the pads, press your entire back flat against the backrest, and place feet shoulder-width on the platform.
• Disengage the safety handles and hold the handgrips to secure your upper body.
• Lower the weight slowly by bending the knees, keeping your knees aligned with your toes.
• Push the footplate away with your mid-foot and heels to drive back up, stopping just short of locking out the knees.

Common mistakes

• Allowing the lower back or glutes to lift off the backrest at the bottom of the squat.
• Letting the knees cave inward as you push the weight upward.
• Bouncing out of the bottom position instead of using a controlled transition.

Frequently asked questions

How low should I go on the hack squat machine?

Descend until your thighs form a ninety-degree angle with your shins, or as low as possible without your lower back lifting off the pad.

Why do my knees hurt during this exercise?

Knee pain is often caused by placing the feet too low on the platform, which increases shear stress on the knee joints.

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