Fysiqal

Squat · Beginner

Hack Squat

Compound squat exercise using machine.
Hack Squat demonstration (no audio).
Movement pattern
Squat
Difficulty
Beginner
Equipment
Machine
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Hack Squat

Cues reviewed by Kwabena Osei on

Setup

Shoulders under the pads, feet on the platform roughly shoulder-width, low enough on the platform that your knees can track forward without your heels lifting.

  1. Unlock the safeties and lower under control until your hip crease is at or below knee level.

  2. Keep your lower back flat against the pad throughout -- this machine will let you round further than a free-weight squat would forgive.

  3. Drive through the whole foot, not just the toes, to stand back up.

Common mistakes

  • Placing feet too high on the platform, which shifts emphasis to the glutes/hamstrings and away from the quads this variation is usually chosen for.

  • Bouncing out of the bottom instead of controlling the descent, which the fixed bar path makes easy to do without noticing.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Knee extensionprimary action

    Rectus femoris (prime mover, high emphasis); Vastus lateralis (prime mover, high emphasis); Vastus medialis (prime mover, high emphasis); Vastus intermedius (prime mover, high emphasis)

  • Hip extensionprimary action

    Gluteus maximus (prime mover, moderate emphasis); Biceps femoris long head (synergist, low emphasis); Semimembranosus (synergist, low emphasis); Semitendinosus (synergist, low emphasis); Adductor magnus (synergist, moderate emphasis); Adductor brevis (synergist, moderate emphasis)

Related exercises

All squat exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.