What muscles does the Hack Squat work?

The Hack Squat primarily works your quadriceps. It also recruits your glutes as secondary movers.

What equipment do I need for the Hack Squat?

You need a machine to perform the Hack Squat.

A typical prescription for the Hack Squat is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

The Hack Squat is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.

Exercise library · Legs

Compound leg exercise performed on a machine, primarily targeting the quadriceps with glute involvement.

Also known as: Hack Squat Machine, Machine Hack Squat

IntermediateMachine

The numbers

Sets

3–5

Reps

5–10

Rest

90–180 s

The play-by-play

Step 01
Position your shoulders under the pads and feet on the platform.
Step 02
Release the safety catches and stand upright.
Step 03
Lower your body by bending your knees, keeping your back against the pad.
Step 04
Descend until your thighs are parallel to the platform or slightly below.
Step 05
Push through your heels and midfoot to drive back up.
Step 06
Extend your legs fully without locking your knees at the top.

What separates good from great

Common questions

What is the Hack Squat?: Compound leg exercise performed on a machine, primarily targeting the quadriceps with glute involvement.
What muscles does the Hack Squat work?: The Hack Squat primarily works your quadriceps. It also recruits your glutes as secondary movers.
What equipment do I need for the Hack Squat?: You need a machine to perform the Hack Squat.
How many sets and reps should I do for the Hack Squat?: A typical prescription for the Hack Squat is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
Is the Hack Squat good for beginners?: The Hack Squat is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.