Weight Training

Hack Squat exercise

A machine-based lower body exercise that targets the quadriceps, glutes, and hamstrings while providing support for the back. It's ideal for building leg strength and size with added stability.

Hack Squat exercise demonstration

How to perform Hack Squat

  1. Position yourself on the hack squat machine with your back against the pad and shoulders under the supports.
  2. Place your feet shoulder-width apart on the platform with toes slightly out.
  3. Unlock the safety handles and begin lowering by bending your knees and hips.
  4. Keep your back against the pad and heels flat on the platform throughout the movement.
  5. Lower until your thighs are parallel to the platform or as low as comfortable.
  6. Push through your heels to return to the starting position without locking your knees.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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