Legs · Compound

Hack Squat

A machine squat on an angled sled that lets you load the quads with support.

MAIN MUSCLE
Quads
ALSO WORKS
Glutes, Adductors
EQUIPMENT
Hack squat machine
LEVEL
Intermediate
REPS
8-12
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand on the platform with back and shoulders against the pads.

  2. Place feet shoulder-width apart in the middle of the platform.

  3. Release the safeties and lower until the thighs are at least parallel.

  4. Press through the mid-foot back to the top without locking hard.

COMMON MISTAKES

  • Knees caving inward; push them out in line with the toes.
  • Heels lifting or weight shifting to the toes; keep pressure through the mid-foot.
  • Losing the brace at the bottom; take a big breath and hold it through the hardest part.

TIPS

  • Sit between your hips, not back onto a chair, and drive up with chest and hips together.

QUESTIONS

Which muscles does Hack Squat work?

The main muscle is Quads. It also works Glutes, Adductors.

How many reps should I do?

FORGE suggests 8-12 reps for Hack Squat. The app adjusts sets and reps to your goal and level.

What can I do instead of Hack Squat?

These train the same muscles: Leg Press, Barbell Back Squat, Belt Squat.