Exercise guide · Legs & Glutes

Machine Hack Squat

The hack squat machine lets you squat with your back against a padded sled while your shoulders bear the load. It targets quads, glutes, and hamstrings with a fixed bar path, making it easier to keep an upright torso than a free-bar squat.

Targets: Quads
Equipment: Machine
Type: Compound

Step by step

How to do the Machine Hack Squat

Load the machine and adjust the shoulder pads and back pad so they sit comfortably at your shoulders and along your back.
Step onto the foot platform with feet shoulder-width apart, toes slightly out. Position feet where knees track over mid-foot at the bottom.
Release the safety handles and brace your core. Keep your back flat against the pad throughout.
Lower by bending knees and hips until thighs reach roughly parallel or slightly below, keeping heels down if the platform allows.
Drive through your mid-foot to extend knees and hips and return to the start without locking knees aggressively at the top.
Re-engage safety handles before stepping out after your last rep.

Form cues

Back stays glued to the pad
Knees track over toes, not caving inward
Control the descent—don't drop into the bottom
Push through your whole foot

Common mistakes

Feet too low on the platform, causing heels to lift
Lower back peeling away from the pad at the bottom
Locking knees hard at the top on every rep
Using too much weight and shortening range of motion

Muscles worked

Primary

Quads

Secondary

Glutes and Hamstrings

Safety: Use the machine's safety stops and start with a moderate weight to learn foot placement. Stop if you feel knee pain that sharpens at the bottom.

Alternatives

Similar legs & glutes exercises

See all legs & glutes exercises · Browse the full exercise library