HyperBody
Exercise library · Legs

Hack Squat.

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

IntermediateMachine
Hack Squat
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Quadriceps
Secondary
Glutes
The play-by-play

How to do it.

  1. Step 01

    Position your shoulders under the pads and feet on the platform.

  2. Step 02

    Release the safety catches and stand upright.

  3. Step 03

    Lower your body by bending your knees, keeping your back against the pad.

  4. Step 04

    Descend until your thighs are parallel to the platform or slightly below.

  5. Step 05

    Push through your heels and midfoot to drive back up.

  6. Step 06

    Extend your legs fully without locking your knees at the top.

What separates good from great

Pro cues.

  • Keep your heels flat on the platform to engage quads effectively.

  • Control the descent to maintain tension on the target muscles.

  • Adjust foot placement to emphasize different parts of the quads.