Hack Squat Machine
The hack squat machine is a leg press-style exercise targeting the quadriceps. The guided range of motion allows for heavy loading with back support, making it highly effective for building quad mass and strength.
How to do it
- Position yourself on the hack squat machine with your back against the pad and shoulders under the shoulder pads.
- Place your feet shoulder-width apart on the platform with toes slightly pointed out.
- Release the safety handles and lower the sled by bending your knees to 90 degrees or below.
- Drive through your heels to extend your knees and return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your entire foot flat on the platform throughout the movement.
- Press your lower back and shoulders firmly against the pads.
- Lower the sled smoothly until your knees reach a 90-degree angle.
- Drive evenly through your heels to return to the starting position.
Breathing: Inhale as you slowly lower the sled down, and exhale steadily as you push back up to the start.
Common mistakes
- Allowing heels to lift off the platform, which shifts stress away from the quads and onto the toes and knees.
- Bending the knees too shallowly, which reduces the overall range of motion and limits muscle engagement.
- Dropping too fast into the bottom position, which makes it harder to control the weight and protect the joints.
Muscles worked
Primary: quads. Secondary: glutes, upper legs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 s
Lose weight
3–4 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp knee or lower back discomfort, ease off and choose a gentler option or check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this more in my glutes than my quads?
Foot placement changes muscle recruitment. Moving your feet higher up on the platform engages more of your glutes and hamstrings, while a standard or slightly lower position focuses more on the quads.
How deep should I go on the hack squat machine?
Aim for a 90-degree knee bend or slightly below, provided your lower back stays firmly against the pad and your heels do not lift off the platform.
How often can I use the hack squat machine in my weekly workouts?
1 to 2 times per week is plenty for most beginners, ensuring you have at least 48 hours of rest between lower body sessions for recovery.