Hack Squat
What is the hack squat?
The hack squat is a machine-based squat variation with the body in an angled supine position. The shoulders rest against a pad, the back is supported throughout the lift, and the trainee squats by bending the legs against a loaded platform. The lift produces strong quad stimulus with much less spinal compression than the back squat, making it accessible to trainees who cannot tolerate barbell squatting.
Who should do hack squats?
Most intermediate and advanced lifters benefit from hack squats as primary or accessory leg work. Beginners can include them from the start; the supported position is more forgiving than the barbell back squat. Trainees with lower-back issues who cannot back squat heavily often use the hack squat as their primary heavy quad exercise.
How do you program hack squats?
Once per week as primary leg work or twice per week as primary plus accessory. For hypertrophy: 3 to 4 sets of 8 to 12 reps. The lift handles heavy loads productively; trainees can hack squat 1.25 to 1.75x their back squat due to the supported position.
Hack squat vs leg press
Both are machine-based heavy quad exercises with reduced spinal demand. The hack squat positions the body in a more squat-like angled posture; the leg press positions the body in a seated position. Both are productive; the hack squat is generally preferred because the angled posture trains hip extension more naturally.
Frequently asked questions
How is foot position different?
Higher and wider on the platform: emphasizes glutes and hamstrings. Lower and narrower: emphasizes quads. Standard mid-platform shoulder-width: balanced quad and glute work. Most programs use the standard position as primary with periodic variation.
Hack squat vs back squat?
The back squat trains total-body strength and produces stronger overall hypertrophy stimulus. The hack squat isolates the legs more cleanly with reduced spinal demand. Most programs use the back squat as primary if technique allows; the hack squat is excellent accessory or substitute when back squatting is problematic.
How heavy should you go?
For working sets, weights that allow 8 to 12 strict reps with 1 to 2 reps in reserve. The hack squat handles heavier absolute loads than the back squat for most trainees due to the supported position.
Are hack squats safe for the knees?
Generally yes. The angled position and controlled descent reduce the typical knee stresses of free squatting. Trainees with knee issues should still build up gradually and avoid letting the knees track significantly past the toes at the bottom.
Common mistakes
- Letting the lower back lift off the pad. Maintain contact throughout.
- Locking out fully at the top. Soft lockout maintains tension.
- Cutting depth short of parallel. Full range produces the quad stimulus.
- Foot position too far forward or back. Test position to find the productive setup.
- Bouncing at the bottom. Control the descent and ascent.
Tam Kişiselleştirilmiş Bir Plana Hazır mısın?
Bu ücretsiz araçlar sana bir başlangıç noktası sunar. FlexToast AI; fizik fotoğraflarını, hedeflerini, ekipmanını, programını ve sakatlıklarını analiz ederek vücuduna özel tam bir antrenman ve beslenme programı hazırlar.
FlexToast Planımı Al →