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Hack Squat

Hack Squat (machine)

LegsHack squat machineBeginnerPlans: 4 days
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
QuadsGlutesAdductors

Primary muscle

Quadriceps + glutes

Secondary

Adductors

How to do it

Back and shoulders against the pads, feet shoulder-width on the platform. Lower by bending the knees in line with the toes, then drive up through the heels.

Common mistake

Heels lifting; knees caving in; lower back leaving the pad at the bottom.

Alternative

Leg Press
Leg PressSmith Machine Squat

Your results

No logs yet. Suggested start: bodyweight, increment 5 kg.

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