Exercise

Hack Squat: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Hack Squat work?

The Hack Squat primarily targets the quadriceps, and also recruits the calves, glutes, hamstrings as secondary muscles. It's classified as a beginner-level strength movement using machine.

What are the most common Hack Squat mistakes?

• Letting the heels lift off the floor, which shifts balance forward onto the toes.
• Letting the knees cave inward as the weight gets heavy, instead of tracking over the toes.
• Losing a neutral spine and rounding the lower back at the bottom of the rep.
• Rising with the hips first ("good morning squat"), which shifts load off the legs and onto the lower back.

How should I program the Hack Squat — sets, reps and frequency?

As a lower-body compound lift, it responds well to a moderate-to-heavy 6-10 reps for 3 sets while technique is being built. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good Hack Squat variations and alternatives?

• Smith Machine Squat — machine, beginner level, quadriceps
• Barbell Full Squat — barbell, intermediate level, quadriceps
• Barbell Squat — barbell, beginner level, quadriceps
• Bodyweight Squat — bodyweight, beginner level, quadriceps

Hack Squat at a glance

Attribute	Value
Level	Beginner
Equipment	Machine
Category	Strength
Primary muscles	Quadriceps
Secondary muscles	Calves, Glutes, Hamstrings

How to do the Hack Squat, step by step:

1. Step 1. Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
2. Step 2. Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
3. Step 3. Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
4. Step 4. Now straighten your legs without locking the knees. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
5. Step 5. Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
6. Step 6. Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
7. Step 7. Repeat for the recommended amount of repetitions.