Quads
Hack Squat
The Hack Squat is a strength exercise on a machine for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 23%, quads (vastus medialis) 18% and gluteus maximus 14%.
Also known as: hack machine squat, hack squat machine, machine hack squat
How to do it
- Step into the hack squat machine with your back flat against the pad and shoulders under the shoulder pads.
- Set your feet shoulder-width apart in the middle of the platform with toes slightly out.
- Stand up to take the weight, hold the handles and release the safety levers.
- Bend your knees and lower yourself until your thighs are at least parallel to the platform.
- Push through your whole foot to straighten your legs without locking the knees hard, then repeat.
Tips
- Keep your back and hips pressed into the pad.
- A lower foot position puts more work on the front of the thighs.
Common mistakes
- Lifting the hips off the pad at the bottom.
- Letting the heels rise off the platform.
- Cutting the depth short.
Muscles worked by the Hack Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees further forward shifts work to the quads. The machine or bar path takes over most of the trunk work. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Hack Squat alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Hack Squat work?
Mainly the quads (vastus lateralis) and quads (vastus medialis). The gluteus maximus, adductors and quads (rectus femoris) assist.
Is the Hack Squat good for beginners?
Yes. The Hack Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Hack Squat?
For example the Pendulum Squat, Power Squat Machine and Reverse Hack Squat. They train mostly the same muscles.
How do you make the Hack Squat harder?
Add weight or reps, or move on to the Reverse Hack Squat and Single Leg Hack Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
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