Hack Squat
Learn how to do Hack Squat with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Hack Squat is a Machine exercise that primarily targets the Quadriceps, with secondary activation of the Hamstrings, Glutes, Calves. It has a MET value of 6, meaning a 70kg person burns approximately 210 calories in a 30-minute session..
How to Do Hack Squat
A squat variation performed on a hack squat machine to target the quadriceps with guided movement and back support.
💡 Instructions:
Position your shoulders under the pads and place your feet shoulder-width apart on the platform.
Keep your back against the backrest and your core engaged.
Lower yourself by bending your knees until your thighs are parallel to the platform.
Push through your heels to return to the starting position.
Repeat for the desired reps.
⚠️ Common mistakes:
Letting the heels lift off the platform.
Not keeping the back against the pad.
Locking the knees aggressively at the top.
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Start Free TrialMuscles Worked by Hack Squat
Equipment
- Machine
Calories Burned Doing Hack Squat
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Hack Squat
- Type
- Machine exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Hamstrings, Glutes, Calves
- MET value
- 6
- Calories (30 min, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Hack Squat
What muscles does Hack Squat work?
Hack Squat primarily targets the Quadriceps, with secondary engagement of the Hamstrings, Glutes, Calves.
How do you do Hack Squat correctly?
A squat variation performed on a hack squat machine to target the quadriceps with guided movement and back support. 💡 Instructions: Position your...
Is Hack Squat good for beginners?
Hack Squat has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Hack Squat?
Hack Squat requires: Machine.
What are the benefits of Hack Squat?
Hack Squat strengthens the Quadriceps, engages the Hamstrings and Glutes and Calves.
What exercises are similar to Hack Squat?
Similar exercises to Hack Squat include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat.
Is Hack Squat better than Alternating Single-Arm Dumbbell Thruster?
Both Hack Squat and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
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