How to Hack Squat: Form, Benefits, and Common Mistakes
Master the hack squat with our expert guide. Learn the proper technique to build quadriceps strength and size using the hack squat machine.
How to Perform
- Position your back against the padded support and place your shoulders firmly under the shoulder pads.
- Place your feet shoulder-width apart on the platform with your toes slightly pointed outward.
- Extend your legs to release the safety handles and grasp the side grips for stability.
- Lower the weight slowly by bending your knees until your thighs are slightly below parallel to the footplate.
- Drive through your heels to extend your legs back to the starting position without locking your knees at the top.
- Engage your core throughout the movement to ensure your lower back remains pressed against the backrest.
Common Mistakes
- Allowing the heels to lift off the platform during the descent
- Rounding the lower back or letting it lose contact with the backrest
- Locking the knees abruptly at the top of the repetition
- Using an insufficient range of motion that stops well above parallel
Muscles Worked
Primary movers
- Quadriceps
Stabilizers
- Gluteus Maximus
- Adductors
- Hamstrings
- Gastrocnemius
Related Guides
- 1 Leg Box Squat — Legs
- Abductor Machine — Legs
- Adductor Machine — Legs
Quadriceps · Legs