Hack Squat Machine: how to do it right
In short: The hack squat machine is a guided knee bend that loads your quads in the lengthened position, thighs deeply bent.
How to do it, step by step
- 1Set your back and shoulders flat against the pad, feet hip-width apart in the middle of the platform.
- 2Release the safeties, brace your trunk and control the descent by bending your knees.
- 3Go down to parallel thighs or lower if your hips allow it without your lower back peeling off.
- 4Brake the bottom phase over 2 to 3 seconds, with no bounce or jerk.
- 5Drive back up by pushing through your whole foot without slamming your knees into lockout at the top.
The mistake to avoid
Don't lift your heels, keep your whole foot flat.
Other common mistakes
- Bouncing in the bottom position to come up: it removes the stretch work, go down slowly and make a controlled transition.
- Lifting your heels or your lower back at depth: reduce the range or move your feet forward to stay planted.
- Locking your knees out all at once at the top: keep a slight bend to protect the joint.
- Loading too heavy and shortening the range: lower the weight to reach true depth.
Muscles worked
- Main:
- Quads
- Supporting:
- Glutes
Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, rectus femoris) as the main movers of knee extension. Glute max as a secondary, active mostly at depth. Adductors and hamstrings stabilize. With your back braced against the pad, the effort concentrates on the thighs.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Heel-Elevated Squat ›
- Dumbbell Lateral Lunge ›
- Dumbbell Forward Lunges ›
- Kettlebell Goblet Walking Lunge ›
- Dumbbell Goblet Squat ›
Frequently asked questions
How do I do this exercise?
Set your back and shoulders flat against the pad, feet hip-width apart in the middle of the platform. Release the safeties, brace your trunk and bend your knees while controlling the descent. Go down to at least parallel thighs, then push through your whole foot without locking your knees at the top.
How low do I go?
Go down to parallel thighs or lower if your hips allow it without your lower back or heels lifting. Maximum tension is at the bottom, when your quads are most stretched, that's where you trigger the stimulus. Go for the full range you control, never bouncing at the bottom.
I don't feel anything, is that normal?
You should feel your quads, especially at the bottom when they're stretched. Focus on depth and a slow descent rather than on the weight. Place your feet a bit higher on the platform to increase the quad stretch. Feel that stretch at the bottom, it's your best indicator of stimulus.
How fast should I do the movement?
Brake the descent over 2 to 3 seconds, all the way to the bottom position, with no jerk or bounce. Make a controlled transition at the bottom then drive up firmly. The braking in the stretch does the work, not the speed of the return.
How should I breathe?
Breathe in and hold your air at the top, brace your abs, then go down while holding your breath to stabilize your trunk against the pad. Breathe out gradually during the push. On heavy sets, keep holding your breath until you pass the sticking point before exhaling.