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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 PROPERLY Hack Squat With Proper Form
QuadsHack squat machine

Hack Squat

Demo · Colossus Fitness

Verified Hack Squat demonstration by Colossus Fitness. 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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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