Hack Squat
The hack squat is a movement that primarily trains the quads, with the glutes and hamstrings assisting. Equipment: machines. Suited to intermediate lifters.
- Primary muscles
- Quads
- Secondary muscles
- glutes and hamstrings
- Muscle group
- legs
- Equipment
- machines
- Movement pattern
- Squat
- Difficulty
- Intermediate
- Also searched as
- hack squats, hack squat machine, machine hack squat
Complete hack squat guides
- Proper formHack Squat: Proper Form, Step by StepStep-by-step, evidence-aware guide to hack squat form: setup, execution cues, breathing, tempo, mistakes and safety. Practical, coachable advice for lifters.
- Muscles workedHack Squat: Muscles Worked and Best AlternativesClear, evidence-aware guide to what muscles hack squats train, programming role, and 4 alternatives with when to choose each (equipment, injuries, plateaus).
- Sets and repsHow Many Sets and Reps for the Hack Squat?Clear, evidence-aware guidance for hack squat sets, reps, frequency and progression by goal (strength, hypertrophy, endurance), plus when to add weight vs reps.
- Common mistakesThe Most Common Hack Squat Mistakes (and How to Fix Them)Clear, evidence-aware guide to the 6 most common hack squat mistakes: why they happen, what you lose or risk, and one concrete fix for each to keep progress and reduce injury risk.
- At-home alternativesHack Squat Alternatives at Home (Minimal Equipment)Practical, evidence-aware substitutes for the hack squat using bodyweight, dumbbells, and bands. What each preserves and loses, and when gym access matters.
Related exercises
Train the same muscles or the same movement pattern.
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