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All quads exercisesQuads · Gym

Hack Squat

Machine-guided squat with back support. Easy to load and stay upright.

BeginnerHack squat machine3 × 10–12
Hack Squat demonstration thumbnail — How to do the Hack Squat
QuadsHack squat machine

Hack Squat

Demo · IFBB Pro Lewy Blackmore

Verified Hack Squat demonstration by IFBB Pro Lewy Blackmore . Click to play.

How to do the Hack Squat

  1. 1Shoulders back on pads
  2. 2Feet mid-platform
  3. 3Full depth

Benefits of the Hack Squat

  • Builds strength and size in the quads through a full, controlled range of motion
  • Also trains glutes as supporting movers
  • A fixed, stable path so you can safely push close to technical failure
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services