legsquads

Hack Squat

A machine-based squat that fixes the bar path along an angled track, letting you load heavy quad-focused squats with less balance demand than a free-weight squat.

Equipment: Gym machines (leg press, leg extension, etc.)

How to do it

1Position yourself on the machine with your shoulders and back against the pads and feet shoulder-width apart on the platform.
2Release the safety handles and lower yourself by bending your knees until your thighs are at least parallel to the platform.
3Keep your knees tracking in line with your toes throughout the descent.
4Press through your feet to extend your knees and hips back to the starting position.

Common mistakes

Placing the feet too high or too low on the platform, which shifts the exercise away from its intended quad emphasis.
Letting the knees cave inward under heavier loads instead of keeping them tracking over the toes.

Sets & reps by goal

Goal	Sets	Reps	Rest
Strength	3-4	4-6	2-3 min
Build muscle	3-4	8-12	60-90 sec
General fitness	3-4	12-15	45-60 sec

Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.

Frequently asked questions

Is the Hack Squat safe for beginners?

The Hack Squat is tagged intermediate, meaning it generally works best once you already have some legs training experience. If you're new to training, building a base with the Goblet Squat first is a reasonable place to start.

See the Goblet Squat

What muscles does the Hack Squat work?

The primary mover is your quads. As a legs movement, it also involves your glutes and hamstrings.

What can I substitute if I don't have machines for the Hack Squat?

The Barbell Back Squat targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have machines available.

See the Barbell Back Squat

Related exercises

Learn more

Want a full plan built around exercises like this one? Try the workout plan tool.