quads · Machine · Beginner
Hack Squat
The hack squat machine fixes the bar path, so you can push depth without balancing anything. Placing the feet high on the platform shifts more of the work to the glutes.
Why it's in a glute program: A safe way to squat deep and heavy.
How to do the hack squat
- Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
- Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
- Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
Form cues
- Feet high and shoulder-width for glute emphasis.
- Lower until the thighs are at least parallel.
- Push through the heels.
Muscles worked
Primary: quads. Movement pattern: squat. Equipment: machine.
Programs that use the hack squat
In Glute Max this exercise appears in 2 of the coach-built programs, including Peach Overload — 5 Day, Round & Lift Blueprint — 4 Day. Every program shows the animated form guide above on the workout screen.
