Hack Squat

How to do it

1. Set your shoulders under the pads and your back flat against the backrest.
2. Place your feet shoulder-width in the middle of the platform, then release the safety handles.
3. Lower under control until your thighs are near parallel.
4. Drive back up through your heels.
5. The pad supports your torso, so this is pure leg work - do not try to lean or use your back.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Barbell Squat, it loads Lower back / erectors 30 points lower, Glutes 15 points lower, Abs 15 points lower. It needs Machines where the other uses Barbell. Compared with the Leg Extension, it loads Glutes 35 points higher, Adductors (inner thigh) 30 points higher, Quads 10 points higher.

Other ways to train this

• Barbell Squat BarbellIntermediate
• Leg Press Machines
• Dumbbell Front Squat DumbbellsIntermediate
• Front Squat BarbellProfessional
• Smith Machine Squat Smith machine
• Bodyweight Squat Bodyweight
• Jump Squat BodyweightIntermediate
• Kettlebell Front Squat Kettlebells
• Band Squat Resistance bands
• Dumbbell Squat Dumbbells
• Single-Leg Press Machines
• Smith Machine Front Squat Smith machine
• Pistol Squat BodyweightProfessional
• TRX Squat Suspension trainer
• TRX Pistol Squat Suspension trainerIntermediate
• Kettlebell Squat Kettlebells
• Horizontal Leg Press Machines
• Overhead Squat BarbellIntermediate

Other exercises for the Quads

• Leg Extension 90% Machines
• Bulgarian Split Squat 90% DumbbellsBenchIntermediate
• Step-Ups 85% DumbbellsBenchIntermediate
• Split Squat 85% Bodyweight

Exercise illustrations and data by RepDB (repdb.co), used under licence.