Hack Squat – Wide Stance

Learn how to do Hack Squat – Wide Stance with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 6 Quadriceps GlutesCalvesHamstrings Machine

Hack Squat – Wide Stance is a Machine exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Calves, Hamstrings. It has a MET value of 6, meaning a 70 kg person burns approximately 210 kcal in a 30-minute session.

How to Do Hack Squat – Wide Stance

A hack squat performed on a machine with a wide stance to emphasize the inner thighs and glutes while still targeting the quadriceps.

Instructions:

Position your shoulders under the pads and your back against the support.
Place your feet wider than shoulder-width apart on the platform, toes slightly pointed outward.
Unlock the safety handles and keep your core braced.
Lower the sled by bending your knees and hips until your thighs are about parallel to the platform.
Push through your heels to extend your legs back to the starting position.

Common mistakes:

Allowing the knees to cave inward.
Lifting the heels off the platform.
Rounding the lower back at the bottom of the movement.
Using too much weight at the expense of form.

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Muscles & equipment

Primary muscleQuadriceps

Secondary muscleGlutes

Secondary muscleCalves

Secondary muscleHamstrings

Your weight

Duration

min

Estimated burn

210 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Hack Squat – Wide Stance

Type: Machine exercise
Primary muscle: Quadriceps
Secondary muscles: Glutes, Calves, Hamstrings
MET value: 6
Calories (30 min, 70 kg): ≈ 210 cal
Video quality: 4K with male and female demonstrations

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FAQ: Hack Squat – Wide Stance

What muscles does Hack Squat – Wide Stance work?

Hack Squat – Wide Stance primarily targets the Quadriceps, with secondary engagement of the Glutes, Calves, Hamstrings.

How do you do Hack Squat – Wide Stance correctly?

A hack squat performed on a machine with a wide stance to emphasize the inner thighs and glutes while still targeting the quadriceps. Instructions:

Is Hack Squat – Wide Stance good for beginners?

Hack Squat – Wide Stance has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Hack Squat – Wide Stance?

Hack Squat – Wide Stance requires: Machine.

What are the benefits of Hack Squat – Wide Stance?

Hack Squat – Wide Stance strengthens the Quadriceps, engages the Glutes and Calves and Hamstrings, builds functional strength using Machine. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Hack Squat – Wide Stance?

Similar exercises to Hack Squat – Wide Stance include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Hack Squat – Wide Stance better than Alternating Single-Arm Dumbbell Thruster?

Both Hack Squat – Wide Stance and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Hack Squat – Wide Stance uses Machine, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.