Hack Squat Machine
A machine squat that moves along a fixed path while you lean against a backrest, reducing lower-back strain while safely targeting the quadriceps.
Beginner · Recommended Sets: 3-4 sets x 10-12 reps · Quadriceps, Gluteus Maximus
Hack Squat Machine — Points to Check Today
- Don't lift your back or hips off the pads — If your lower back lifts off the pad, you risk injury. (The pelvis curling and the hips lifting as you descend deep)
- Knees track over the toes — Set your knee alignment with your foot position on the platform. (The knees caving inward)
- Adjust the emphasis with foot position — Feet higher hits the glutes and hamstrings; feet lower hits the quads more. (Feet so low the knees take excessive strain)
Hack Squat Machine — How to Do It / If You're New
- Press your back and shoulders into the pads and place your feet shoulder-width in the center of the platform.
- Release the safety bars, brace your core, then bend your knees to descend slowly.
- Lower until your thighs are parallel to the floor, then drive through your heels to come back up.
- Repeat without fully locking your knees.