Hack Squat
Trains the quadriceps, with help from the hamstrings and glutes. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Hack Squat
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Hack Squat trains
Technique
How to do the Hack Squat
- 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 for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Hack Squat 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.