Quadriceps exercise

Hack Squat

How to do the Hack Squat with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Step into the machine, placing your feet shoulder-width apart and your shoulders and back against the pads. Release the safety handles, inhale, and lower down, bending your knees until they reach a 90-degree angle. Pause here, then push up through the back of your feet to extend…
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Illustration showing the Hack Squat
Targets

Muscles worked

Quadriceps muscle Quadriceps Primary Glutes muscle Glutes Secondary Hamstrings muscle Hamstrings Secondary Calves muscle Calves Secondary
Gear

Equipment

Hack squat machine Hack squat machine
Technique

How to do the Hack Squat

  1. 1 Step into the machine, placing your feet shoulder-width apart and your shoulders and back against the pads.
  2. 2 Release the safety handles, inhale, and lower down, bending your knees until they reach a 90-degree angle.
  3. 3 Pause here, then push up through the back of your feet to extend your legs back to the starting position.