How to do the Hack Squat (Machine)
- Position your shoulders under the pads and place your back firmly against the support.
- Stand with your feet shoulder-width apart on the machine's platform.
- Release the safeties and bend your knees and hips downward in a controlled motion.
- Press through your whole foot to stand back up, keeping your back against the pads.
Full technique — 8 steps
- Set your shoulders under the pads, place your back against the support, and plant feet on the platform.
- Position your feet around shoulder width with toes slightly turned out if that matches your hip mechanics.
- Release the safeties and stand tall with a slight knee bend, not fully extended.
- Tighten your stomach and keep your hips and shoulders in contact with the pad.
- Lower by bending your knees and hips until your thighs reach your deepest controlled position.
- Keep your whole foot pressed into the platform and your knees pointing the same way as your feet.
- Drive the platform away by extending your knees and hips to return to the top.
- 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
Compared with similar variants
| Hack Squat (Machine) | Barbell Back Squat | Low Bar Back Squat | Goblet Squat | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Advanced | Beginner |
| Technique to learn | easy | hard | hard | easy |
| How tiring | moderate | high | high | moderate |
| Knee | high | high | moderate | moderate |
| Lower back | low | high | high | low |
| Equipment | Hack squat machine | Barbell, Squat rack | Barbell, Squat rack | Dumbbells, Kettlebell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
- Resistance Band Squat Easier
- Resistance Band Sumo Squat Easier
Cable machine
- Cable Squat Easier
Dumbbells
- Dumbbell Squat Easier
- Heel Elevated Goblet Squat Easier
Kettlebell
- Goblet Squat Easier
- Kettlebell Goblet Squat Easier
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
- Easier Smith Machine Squat
- This exercise Hack Squat (Machine)
- Harder Barbell Back Squat
- Harder Barbell Front Squat
Too hard for now? Start with the Smith Machine Squat.
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).
