Muscles Used • Exercise Type • Form Instruction • Tips and Techniques • Recommended Reps • Common Variations • Substitutions • Equipment Needed
 |  |
| Bottom | Top |
Primary Mover(s) | Muscles Used: | Secondary Mover(s) |
|---|---|---|
| Quads |  | Glutes Hams |
| Other Mover(s) | ||
| Calves |
See all the exercises at the:
Weight Training Exercises Database
– Machine-Based Hack Squats –
Exercise Type:
Compound Exercise, Push Movement
Form Instruction:
On hack squat machine, shoulders under pads, feet on platform and back against padding, lower to where upper and lower legs form a 90 degree angle and then raise back up until knees are nearly straight.
Tips and Techniques:
It is very important to keep your body flat against the padding. This includes your head which should stay back (you’re looking at the 45 degree angle the sled rolls up and down on). The hips also want to come up and off the padding for some people. Keep them glued back.
Feet should be at slightly wider than shoulder width and toes should be pointed slightly outward. The feet should be positioned up on the platform to where your knees aren’t bending up past the toes during the exercise. The further forward you go on foot placement the more you will bring in the glutes.
Focus on keeping the majority of the weight on the heels of your feet. Don’t turn the exercise into a cardio workout — focus on smooth, controlled reps and keep momentum at bay.
Much like the Leg Press, this is an exercise that trainers tend to become overly dependent on. Machine Hack Squats can be a great quad builder (particularly the lower quads that you show off when wearing shorts) but they shouldn’t make you forget about Squats.
Recommended Reps For Muscle Building:
6-12 the majority of the time, trying higher or lower reps on occasion.
Common Variations:
- Barbell Hack Squats
- Smith-Machine Hack Squat – Done similar to the barbell hack squats but using the smith machine.
Substitutions:
The best substitution is the basic Squat. You just can’t go wrong with the Squat. Leg Presses are pretty much the opposite movement if you are looking for a machine-based alternative. If you are looking for a free-weight alternative other than squatting, look to Barbell Hack Squats.
Bodybuilding Equipment:
Hack Squat Machine
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