Squat (Barbell Back Squat)
Same movement pattern
Hack squat
The hack squat is a machine squat in which you push a padded sled along an angled track with your back against the pads. It trains the quads and glutes hard while the machine guides the path and supports your back.
- Beginner
- Compound
- Hack squat
- quads
- glutes
Left: start position. Right: end position. Orange: the muscles that work.
How to do the hack squat
- Step onto the platform and set your back and shoulders against the pads. Place your feet shoulder-width apart in the middle of the platform.
- Brace your abs, then release the safety handles and stand tall.Breathe
- Bend your knees and lower yourself under control. Keep your back flat against the pad.
- Stop when your thighs are about parallel to the platform, or higher if you cannot keep your heels down.
- Push through your whole foot to stand back up.
- Stop just short of locking your knees hard at the top, then start the next rep.
- After the last rep, stand tall and move the safety handles back into place before you step off.
Breathing. Take a breath and brace at the top. Hold it on the way down and breathe out as you push up or at the top.
Tips
- Feet lower on the platform shift more work to the quads. Feet higher shift a little more to the glutes and hamstrings.
- Learn the movement with a light load before you add plates, because the sled can feel heavy at the bottom.
Muscles worked
The hack squat works mainly the quads and glutes.
- Quads (main muscle)
- Glutes (main muscle)
- Hamstrings (also works)
| Muscle | Role |
|---|---|
| Quads | Main mover. The quads straighten the knees and work hardest near the bottom of the squat. |
| Glutes | Extend the hip as you stand up. They work more when you squat deeper. |
| Hamstrings (also works) | Help to steady the knee and hip as you lower and drive up. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 3 | 10-12 reps | 90 s |
| Build muscle | 3 | 8-12 reps | 2 min |
| Get stronger | 4 | 4-6 reps | 3 min |
| General fitness | 3 | 10-12 reps | 90 s |
| Fat loss (with more daily activity) | 3 | 12-15 reps | 90 s |
These numbers come from the same rules as the Oh My Coach app, with this exercise as the first main lift of the day. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
-
Heels lifting off the platform
Why it matters: The load moves onto your toes and the front of the knee, and you lose balance and force.
Fix: Push through your whole foot. Move your feet a little higher on the platform or reduce the depth.
-
Locking the knees hard at the top
Why it matters: A hard lockout takes tension off the muscles and puts the load on the knee joint.
Fix: Stand up until your knees are nearly straight, then start the next rep.
-
Lower back peeling off the pad
Why it matters: At the bottom the pelvis can tuck under, so the lower back rounds away from the pad.
Fix: Stop just above the depth where your back leaves the pad.
-
Knees caving in
Why it matters: Inward knees change how the load is spread across the knee.
Fix: Keep your knees in line with your toes as you lower and as you push up.
Make it easier or harder
This exercise gets harder with load. When every set reaches the top of the rep range with good form, add the smallest weight step you have. To make it easier, use less load or a shorter range of motion while you learn the movement.
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
What you need
Take care if
This exercise loads the knee. If your knee hurts, stop. Options that do not load the knee in the same way: Chair squat. For pain that does not go away, see a doctor or a physiotherapist.
If your knee hurts during the set, stop. Try a shorter range of motion or a lighter load, because knee forces rise as the knee bends more.
Compared with
Questions
What muscles does the hack squat work?
The hack squat works mainly the quads and the glutes, with the hamstrings helping to steady the knee and hip.
Is the hack squat easier than the barbell squat?
It is easier to balance, because the machine guides the path and the pads support your back. Your legs still work hard. You do not need to balance a bar, so the machine is often a good choice when you want to focus on the quads.
How deep should I go on the hack squat?
Go as deep as you can with your heels down and your back on the pad. A training study on barbell squats found that full squats grew the glutes more than half squats, while quad growth was similar. That study did not use the hack squat machine.
Hack squat or leg press?
Both train the quads and glutes on a machine. On the hack squat you stand and push your body up the track. On the leg press you sit and push the platform away. Pick the one that feels better for your knees and back.