The hack squat is a lower body exercise that helps strengthen the legs and glutes. It’s performed on a specialized piece of gym equipment called a hack squat machine, which guides your movement throughout the exercise. One of its main benefits is reducing the risk of back or knee injuries, making it a great option for beginners.

This exercise was created by weightlifter George Hackenschmidt as a variation of the traditional squat. In addition to targeting the thighs and glutes, it also engages other muscles such as the hip flexors and calves.

The hack squat should be performed at the gym under the supervision of a certified personal trainer or other fitness professional, who can guide you on whether to add weights and how to adjust the exercise according to your physical condition.

What it works

The hack squat is used to strengthen the muscles in the lower body, especially the quadriceps in the thighs. It also works the hamstrings at the back of the legs as well as the glutes, calves, and hip flexors.

In addition, the hack squat helps engage the core and back muscles, since one of the main movements involves returning to a fully upright position on the machine.

How to do

To perform the hack squat correctly:

Load the hack squat machine with the amount of weight recommended by a fitness instructor. Beginners should use little or no weight;
Position yourself on the machine with your feet shoulder-width apart and pointing forward, keeping your knees bent;
Keep your back straight against the back pad;
Rest your shoulders firmly against the machine’s pads;
Release the safety lock, usually located above your shoulders;
Grip the handles of the machine;
Inhale and extend your legs to push upward;
Exhale and slowly lower yourself by bending your knees until your thighs are parallel to the platform;
Return to the starting position, completing the number of reps and sets recommended by your instructor.

When performing the first movement, make sure your heels remain firmly on the platform. Your back and hips should stay in contact with the pads throughout the entire exercise.

11 benefits of the hack squat

Benefits of the hack squat include:

1. Preventing spinal and joint injuries

The hack squat helps prevent injuries to the spine and joints, such as the knees and hips, since the machine provides a stable and controlled movement compared to free-weight squats.

2. Promoting stable movement

The guided motion of the hack squat allows for greater stability, so you don’t have to worry about balancing your body or controlling free weights, as you would with other types of squats.

3. Building muscle strength

The hack squat helps strengthen and build muscle, particularly in the quadriceps (quads).

4. Promoting muscle hypertrophy

The hack squat supports muscle hypertrophy in the thighs because it allows the use of additional weight and promotes muscle fiber growth.

5. Improving posture

Performing the hack squat on a machine helps maintain proper spinal alignment, improving posture and minimizing strain on the lower back.

6. Increasing hip mobility

Although the main focus of the hack squat is on the quadriceps, it also works the hip flexors, helping improve hip extension and overall mobility.

See hip mobility exercises.

7. Engaging multiple muscle groups

The hack squat targets several muscles at once, including the quadriceps, hamstrings, glutes, calves, and hip flexors. However, it primarily strengthens and builds the quadriceps.

8. Allowing for safe weight distribution

Because the movement is guided by the machine, the hack squat allows for even and safe weight distribution, reducing the risk of injury to the back, shoulders, or knees that can occur with free-weight squats.

9. Enabling the lifting of heavier loads

The hack squat allows you to safely lift heavier weights compared to other squat variations, such as barbell or dumbbell squats.

10. Distributing the load evenly

This exercise evenly distributes the weight across both sides of the body, preventing excessive strain on the spine and reducing the risk of injury caused by poor form or overloading.

11. Being suitable for beginners

The hack squat is an excellent option for beginners, athletes, or people recovering from injuries who need a more stable and controlled exercise. It can be used as a main lower body exercise or as a complement to other variations, such as the Bulgarian split squat.

To get the most benefits out of the hack squat, it’s important to perform the movement correctly under the guidance of a qualified fitness professional.

Hack Squat: 11 Benefits Plus How to Do