Hack Squat

The Hack Squat is a very effective leg exercise that trains the thigh muscles, especially the quadriceps, as well as the glutes and hamstrings. This exercise is usually done in a hack squat machine, which helps with stabilization and allows you to focus on maximum muscle activation. The Hack Squat is perfect for anyone who wants to build strong and well-developed legs.

Correct Form and Technique

To perform the Hack Squat with proper technique, follow these steps:

  1. Starting position: Place your feet on the footplate of the hack squat machine, about shoulder-width apart, with your toes pointing slightly outwards. Support your back against the back cushion.
  2. Downward movement: Lower your body by bending your knees, keep your weight on your heels, and make sure your knees don't go too far forward over your toes.
  3. Upward movement: Push yourself back up by extending your knees and pushing from your heels. Maintain tension in the quadriceps throughout the movement.
  4. Complete the set: Repeat the exercise at a controlled pace, making sure to keep your core engaged for the best possible support.

Here is a video showing the correct technique:

Common Errors

To get the most out of the Hack Squat and avoid injury, be aware of these common mistakes:

  • Too narrow foot position: Avoid placing the feet too narrow, as this can limit range of motion and increase stress on the knees. Keep your feet shoulder-width apart or wider.
  • Lean forward knees: Avoid the knees shooting forward over the toes. This can increase the load on the knees and reduce the activation of the quadriceps.
  • Insufficient depth: To get the most out of the exercise, be sure to lower yourself deep enough so that the quadriceps are fully activated.

Modifications and Variations

Hack Squat can be adapted to different training goals or needs. Here are some variations you can try:

  • Narrow Grip Hack Squat: Place your feet closer together to isolate the quadriceps more.
  • Reverse Hack Squat: Stand facing the machine to activate the glutes to a greater extent.
  • Manual Hack Squat: Perform a similar movement with dumbbells if you don't have access to a machine.

See here for a modified version:

Number of Repetitions and Sets

The number of sets and repetitions can be adapted to your training level:

  • Beginners: 3 sets of 10-12 reps with light weight to learn the technique.
  • Advanced: 4 sets of 8-10 repetitions, with increasing load.
  • Expert level: 5 sets of 6-8 repetitions, with higher weight for maximum muscle activation.

Breathing technique

Breathing technique is important to maintain stability throughout the exercise:

  • Breathe in: As you lower into the squat, take a deep breath and tighten your core muscles.
  • Exhale: Exhale as you push yourself back up to the starting position.
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