Hack Squat (Machine)
Trains the quadriceps. You need a machine. 6 of our free programs use it, across 10 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Hack Squat (Machine)
These numbers are counted from the programs themselves, not averaged off the internet.
6of our 50 programs use it
1×4–8 · 1×18–20the shape they run most (3 sessions)
1:30typical rest between sets
1open the session with it
1finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| DoggCrapp (DC Training) | Workout B — Legs / Arms | 1×4–8 1×18–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dorian Yates HIT | Legs | 1×10 @ 50% 1×8–10+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Legs — Quads, Hamstrings & Calves | 4×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Lower Power, Lower Hypertrophy | 2×6–103×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Lower | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Vince Gironda 8×8 | Legs | 8×8 | Linear: +2.5 kg on success, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Hack Squat (Machine) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Hack Squat (Machine) trains
Technique
How to do the Hack Squat (Machine)
- Position yourself on the hack squat machine with your shoulders under the pads and your feet shoulder-width apart on the foot platform. Keep your back pressed against the backrest.
- Release the safety handles and slowly lower your body by bending your knees until your thighs are parallel to the foot platform.
- Push through your heels to extend your legs and return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your back pressed against the backrest throughout the exercise.
- Focus on keeping your knees aligned with your toes to avoid straining your joints.
- Exhale as you push up and inhale as you lower your body.
Substitutes
Swap Hack Squat (Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Hack Squat (Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.