hack-squat-musculature
Position yourself on the hack squat machine with your back against the pad, shoulders under the shoulder pads, and feet shoulder-width apart on the platform, toes slightly out. Release the safety catches, brace your core, and maintain a neutral spine, keeping your back pressed firmly against the pad.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Moderate
Primary muscles
- Quadriceps
- Gluteus Maximus
Secondary muscles
- Hamstrings
- Adductor Magnus
- Gastrocnemius
- Soleus
- Erector Spinae
- Rectus Abdominis
- Obliques
Target muscles
- legs
- glutes
- back
- abs
- shoulder
How to perform
- 1
Position yourself on the hack squat machine with your back against the pad, shoulders under the shoulder pads, and feet shoulder-width apart on the platform, toes slightly out.
- 2
Release the safety catches, brace your core, and maintain a neutral spine, keeping your back pressed firmly against the pad.
- 3
Slowly lower the weight by bending your knees and hips, ensuring your back remains in contact with the pad throughout the movement.
- 4
Descend until your thighs are at least parallel to the foot platform, or as deep as comfortable without rounding your lower back.
- 5
Drive through your heels and the mid-foot to push the weight back up, extending your knees and hips.
- 6
Squeeze your glutes at the top, but avoid locking out your knees completely.
- 7
Re-engage the safety catches upon completion of your set.
Safety & form
Train smart. Read these notes before adding heavy load.
