# Hack Squat (Machine)

A machine squat variation targeting the quadriceps with added glute contribution. Useful for lifters wanting hard leg training with a fixed bar path.

- Intermediate · Compound
- Equipment: Hack squat machine
- HD video: https://media.seto.fit/exercises/hack-squat-machine/video/female.mp4
- HTML: https://seto.fit/exercises/hack-squat/

## Muscles worked

- Quads: 10/10
- Glutes: 6/10

## How to do the Hack Squat (Machine)

1. Position your shoulders under the pads and place your back firmly against the support.
2. Stand with your feet shoulder-width apart on the machine's platform.
3. Release the safeties and bend your knees and hips downward in a controlled motion.
4. Press through your whole foot to stand back up, keeping your back against the pads.

### Full technique — 8 steps

1. Set your shoulders under the pads, place your back against the support, and plant feet on the platform.
2. Position your feet around shoulder width with toes slightly turned out if that matches your hip mechanics.
3. Release the safeties and stand tall with a slight knee bend, not fully extended.
4. Tighten your stomach and keep your hips and shoulders in contact with the pad.
5. Lower by bending your knees and hips until your thighs reach your deepest controlled position.
6. Keep your whole foot pressed into the platform and your knees pointing the same way as your feet.
7. Drive the platform away by extending your knees and hips to return to the top.
8. Stop just short of full knee extension before starting the next rep.

## Common mistakes

- Feet placed too low
- Lower back peeling off pad
- Knees collapsing inward
- Cutting depth too short
- Bouncing out of bottom

## Form cues

- Keep whole foot pressure
- Let knees travel forward
- Keep back against pad
- Descend as deep as you can control
- Stop short of straight knees

## How much to do

- **Strength** (good fit): 4–5 sets of 4–6 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Squat](https://seto.fit/exercises/resistance-band-squat/), [Resistance Band Sumo Squat](https://seto.fit/exercises/resistance-band-sumo-squat/)
- **Cable machine**: [Cable Squat](https://seto.fit/exercises/cable-squat/)
- **Dumbbells**: [Dumbbell Squat](https://seto.fit/exercises/dumbbell-squat/), [Heel Elevated Goblet Squat](https://seto.fit/exercises/heel-elevated-goblet-squat/)
- **Kettlebell**: [Goblet Squat](https://seto.fit/exercises/goblet-squat/), [Kettlebell Goblet Squat](https://seto.fit/exercises/kettlebell-goblet-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Leg Press](https://seto.fit/exercises/leg-press/) — Beginner
- Easier: [Smith Machine Squat](https://seto.fit/exercises/smith-machine-squat/) — Beginner
- **This exercise: Hack Squat (Machine) — Intermediate**
- Harder: [Barbell Back Squat](https://seto.fit/exercises/barbell-back-squat/) — Intermediate
- Harder: [Barbell Front Squat](https://seto.fit/exercises/barbell-front-squat/) — Advanced

## Quick answers

### What muscles does the Hack Squat (Machine) work?

Primary: Quads 10/10. Also works: Glutes 6/10.

### Which joints does the Hack Squat (Machine) load?

Knee: high, Lower back: low, Hip: low, Ankle: low. Knee — lighter options: Low Bar Back Squat, Goblet Squat, Smith Machine Squat.

### When should I do the Hack Squat (Machine) in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Hack Squat (Machine)?

Strength: 4–5 sets of 4–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Hack Squat (Machine)?

Resistance bands: Resistance Band Squat, Resistance Band Sumo Squat. Cable machine: Cable Squat. Dumbbells: Dumbbell Squat, Heel Elevated Goblet Squat. Kettlebell: Goblet Squat, Kettlebell Goblet Squat.

### What is an easier version of the Hack Squat (Machine)?

Smith Machine Squat (Beginner), Leg Press (Beginner).

### What is a harder version of the Hack Squat (Machine)?

Barbell Back Squat (Intermediate), Barbell Front Squat (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/