Hack Squat (machine)

Stable quad overload with a deep range and low technical stress; excellent for hypertrophy.

• Compound
• Machine
• Beginner

How to do it

• Feet slightly low on the platform for more quads
• Go deep, controlling the eccentric
• Knees track in line with your feet
• Do not snap into lockout at the top

Sets, reps and tempo

Ranges: 8–15 reps · 0–2 RIR (safe to push close to failure)

Tempo: Lower 2–3 s into a deep range, come up under control without snapping the lockout

Common mistakes

• Letting your glutes come off the pad at the bottom
• A short range out of fear of going deep
• Pushing only through your toes

Muscles worked

Primary

• Quads

Secondary

• Glutes

Alternatives

• Leg Press
• Barbell Back Squat
• Leg Extension