Hack Squat

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

MET 6 Quadriceps HamstringsGlutesCalves Machine

Hack Squat is a Machine exercise that primarily targets the Quadriceps, with secondary activation of the Hamstrings, Glutes, Calves. 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

A squat variation performed on a hack squat machine to target the quadriceps with guided movement and back support.

Instructions:

Position your shoulders under the pads and place your feet shoulder-width apart on the platform.
Keep your back against the backrest and your core engaged.
Lower yourself by bending your knees until your thighs are parallel to the platform.
Push through your heels to return to the starting position.
Repeat for the desired reps.

Common mistakes:

Letting the heels lift off the platform.
Not keeping the back against the pad.
Locking the knees aggressively at the top.

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Muscles & equipment

Primary muscleQuadriceps

Secondary muscleHamstrings

Secondary muscleGlutes

Secondary muscleCalves

Your weight

Duration

min

Estimated burn

210 kcal

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

Quick Facts: Hack Squat

Type: Machine exercise
Primary muscle: Quadriceps
Secondary muscles: Hamstrings, Glutes, Calves
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

What muscles does Hack Squat work?

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

How do you do Hack Squat correctly?

A squat variation performed on a hack squat machine to target the quadriceps with guided movement and back support. Instructions: Position your...

Is Hack Squat good for beginners?

Hack Squat 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?

Hack Squat requires: Machine.

What are the benefits of Hack Squat?

Hack Squat strengthens the Quadriceps, engages the Hamstrings and Glutes and Calves, 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?

Similar exercises to Hack Squat 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 better than Alternating Single-Arm Dumbbell Thruster?

Both Hack Squat and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Hack Squat 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.