Hack squat
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Muscles worked
- High load
- Quads
- Low load
- Glutes · Maximus and Hamstrings · Hip extension
Primary muscles
Secondary muscles
How to do it
Set the shoulders and back flat against the pad, place the feet mid-platform for a quad bias, and release the safeties. Lower under control to the depth where your pelvis stays flat on the pad, then press back up without slamming into lockout. Stop the descent before the lower back peels off the pad — that tuck is where the machine starts loading the spine.
Form cues
- Feet mid-platform for a quad bias
- Do not lock out hard at the top
Safety
Talk to a professional before this exercise if you have any of the following:
Knee
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.