Wide Hack Squat
The wide hack squat is a machine squat variation performed with a wide stance and externally rotated feet. This positioning shifts emphasis to the inner quads and hip adductors while still heavily recruiting the glutes, making it effective for overall lower body development.
How to do it
- Position yourself on a hack squat machine with a wide foot stance and toes pointed outward.
- Place your shoulders under the pads and disengage the safety locks.
- Lower the sled by bending your knees, tracking them in line with your toes until your thighs are parallel.
- Drive through your heels to extend your legs back to the starting position without locking your knees.
- Repeat for the desired number of repetitions.
Form cues
- Set your feet wide with toes turned outward.
- Keep your back and shoulders firmly against the pad.
- Lower the sled until your thighs are parallel to the footplate.
- Drive evenly through your heels to return upward.
- Maintain a soft bend in your knees at the top.
Breathing: Inhale deeply as you lower the sled, and exhale steadily as you push back up to the starting position.
Common mistakes
- Allowing knees to cave inward, which places unnecessary stress on the joint.
- Lifting heels off the platform, which shifts your balance forward and reduces power.
- Going too heavy too soon, which compromises your depth and form control.
Muscles worked
Primary: quads. Secondary: glutes, hip adductors, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 seconds
Lose weight
3 sets × 10–12 reps, rest 60 seconds
Build muscle
3–4 sets × 8–10 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp knee or lower back discomfort, ease off and choose a gentler movement.
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 is my stance wide on this hack squat?
A wide stance with toes turned out shifts more emphasis to your inner quads and hip adductors.
How low should I lower the sled?
Aim to lower the sled until your thighs are parallel to the platform, or as far down as you can go comfortably without your lower back rounding.
Should I lock my knees at the top?
No, keep a slight bend in your knees at the top of the movement to keep tension on your muscles and protect your joints.