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.

4K
MET 6 Quadriceps Hamstringsสะโพกน่อง Machine

Hack Squat is a Machine exercise that primarily targets the Quadriceps, with secondary activation of the Hamstrings, สะโพก, น่อง. 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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Muscles Worked by Hack Squat

Primary Quadriceps
Secondary
Hamstringsสะโพกน่อง

Equipment

  • Machine

Calories Burned Doing Hack Squat

เครื่องคำนวณแคลอรี่

MET 6
การเผาผลาญโดยประมาณ
210 แคลอรี่

แคลอรี่ = MET × น้ำหนัก (kg) × เวลา (ชั่วโมง)

Quick Facts: Hack Squat

Type
Machine exercise
Primary muscle
Quadriceps
Secondary muscles
Hamstrings, สะโพก, น่อง
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, สะโพก, น่อง.

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 สะโพก and น่อง.

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, บาร์เบลฟรอนต์สควอท.

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.

Alternative Exercises

Alternating Single-Arm Dumbbell Thruster
MET 6.5

Alternating Single-Arm Dumbbell Thruster

  • Dumbbells
Barbell Alternating Lunges
MET 6

Barbell Alternating Lunges

  • Olympic Barbell
Barbell Bulgarian Split Squat
MET 6

Barbell Bulgarian Split Squat

  • Olympic Barbell
บาร์เบลฟรอนต์สควอท
MET 6.5

บาร์เบลฟรอนต์สควอท

  • Olympic Barbell
Barbell Low-Bar Squat
MET 6.5

Barbell Low-Bar Squat

  • Olympic Barbell

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