QuadsGlutesSmith Machinebeginner
Hack Squat
The hack squat machine supports your back while allowing heavy quad loading through a full range of motion. It is one of the safest ways to train the quads intensely.
How to Perform
1
Position your back against the pad with shoulders under the pads.
2
Place feet shoulder-width on the platform, slightly forward.
3
Release the safety handles and lower until your thighs are parallel or below.
4
Press up through your feet to return to the starting position.
5
Keep your knees tracking over your toes throughout.
Common Mistakes to Avoid
Placing feet too far back, putting excess stress on the knees.
Not going deep enough for full quad activation.
Locking out aggressively at the top.
Muscle Activation
Quads85%
Glutes40%
Variations
Reverse Hack Squat
Track your Hack Squat progress with Revy
Log your sets, see your strength gains over time, and get AI-powered recommendations to break through plateaus.