Hack Squat
Works Quads, with help from Glutes, Adductors.
Set up
How to set up for the Hack Squat
- Shoulders under the pads, back flat against the backrest.
- Feet shoulder-width, slightly forward on the platform.
Do the rep
How to do a Hack Squat with good form
- Unlock the handles and sit down slowly.
- Let your knees travel forward over your toes.
- Drive up through your whole foot, staying tall against the pad.
Common mistakes
Hack Squat form mistakes to avoid
- Coming off the back pad.
- Bouncing out of the bottom.
- Cutting depth as it gets heavy.
Quick cue
Stay tall against the pad, knees track over toes.
Not sure what weight to start with?
Gyde picks your first Hack Squat weight and adjusts it after every session.
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Hack Squat alternatives that work the same muscles
See all Hack Squat alternatives →Questions
Hack Squat FAQ
What muscles does the Hack Squat work?
Mainly your quads, with help from your glutes and adductors.
How many sets and reps of Hack Squat should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
What weight should a beginner use for the Hack Squat?
Around 20 kg is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.
Can I do the Hack Squat at home?
It needs machine kit, so it's a gym exercise. The alternatives below include options you can do at home.
Is the Hack Squat good for beginners?
Yes, with good form. If you've got sore knees, start with one of the gentler alternatives below. Stop if anything hurts.
More for the same muscles
Other quads exercises
Your Gyde sets your Hack Squat weight and reps, and adjusts them after every session.
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