Hack Squats

What Are Hack Squats?
Hack squats are a machine-based lower-body exercise designed to simulate a squatting motion while keeping your back fully supported. They allow for a deep, guided range of motion that puts the focus squarely on the legs—especially the quads—without requiring balance or core stabilization like a traditional barbell squat.

What Muscles Do They Work?
The main target of the hack squat is the quadriceps, the large muscles on the front of your thighs. You’ll also recruit the glutes, hamstrings, and calves to a lesser extent. The fixed path of the machine minimizes support from other muscle groups, helping isolate the quads more than free-weight squats.

How to Do Hack Squats

1. Step into the hack squat machine with your shoulders under the pads and your feet flat on the foot platform, about shoulder-width apart.
2. Keep your back flat against the support pad and grip the handles firmly.
3. Disengage the safety stops, brace your core, and begin the movement by bending your knees and lowering yourself until your thighs are parallel to the platform—or slightly deeper.
4. Push through your heels to drive the weight back up without locking out your knees at the top.
5. Repeat for the desired number of reps, then re-engage the safety handles to rack the machine.

What to Expect
This movement creates an intense burn in the quads, often more pronounced than other squat variations. Expect muscle fatigue to set in quickly during high-rep sets. The machine also offers a safer way to push intensity since your back is supported and balance is not a concern. It’s especially effective for bodybuilding-style hypertrophy and focused quad development.

Similar Alternatives
If a hack squat machine isn’t available, good substitutes include the Smith machine squat, leg press, or barbell front squat. For a unilateral option, try Bulgarian split squats. Each variation can shift the emphasis slightly but still promote strong quad engagement.