Hack Squat | Best Exercise Guide

Looking to add a new move to your workout routine? The hack squat is a great way to target your leg muscles, without taxing your core and back. In this blog post, we’ll show you what the hack squat is, the pros and cons, and finally how to do it properly.

What is a hack squat?

The hack squat is a compound exercise that primarily targets the muscles in your legs, primarily the quads and glutes. Hack squat is a type of squat that emphasizes the entire lower body without putting excess strain on your lower back and core. It is a particularly powerful exercise to build muscles in the quads and glutes.

Hack squat machine demo:

Hack squat with pad on shoulder

Hack squat with pad on lower back

Why do the hack squat?

Pros of the hack squat

• Easier to learn than a barbell squat. Since the hack squat is done inside a machine that provides support for your lower back and core, there is less coordination involved, hence making it easier to learn (and potentially safer) than the barbell back.

• Less strain on lower back and core. Unlike a back squat that requires you to stabilize your core and lower back throughout the entire movement, the hack squat allows you to focus on your legs without having to worry about your upper body as much. 

• It can be done with heavier weights. Since hack squats are done inside a machine, you can generally put more weight on the hack squat than you could on a barbell back squat. This makes hack squats a great exercise for those looking to build muscle mass.

Cons of the hack squat

• Can lead to muscle imbalances. Since hack squats primarily target your quads and glutes, it can lead to muscle imbalances if you don’t counterbalance it with other exercises that target your hamstrings and calves.

• Don’t have hack squat machines. Most small commercial gyms won’t have hack squat machines, so you’ll have to find a replacement exercise.

• Less transferable than a barbell squat. Since barbell squats require you to have the bar on your back, it requires greater coordination and core strength to execute correctly.

How to do the hack squat?

How to use a hack squat machine?

Start by loading the hack squat machine with the desired weight. Choose a weight that you can safely handle for 8-12 repetitions. Once you have loaded the machine, position yourself underneath the pad so that your shoulders are squarely under the pad and your back is flat against it. Your feet should be shoulder width apart, with your toes pointing forward.

Slowly lower yourself down into a squatting position, keeping your back flat against the pad and your core engaged. Once you have reached the bottom of the squat, pause for a moment before driving through your heels to return to the starting position.

What muscles do hack squats work?

The hack squat targets your entire lower body, specifically emphasizing the quads (the big muscles above your front knee cap) and glutes (your butt). It will also work your hamstrings (the bigs muscles below your butt), calves, and core, but to a less degree.

How is a hack squat different from a back squat?

The hack squat is a type of squat that is done inside a machine. Hack squats target the muscles in your legs, specifically your quads and glutes. The hack squat is different from a back squat in a few key ways:You don’t have to stabilize your core and lower back. Since hack squats are done inside a machine, your lower back and core are supported throughout the exercise. This takes some of the stress off of your lower back and core, making hack squats a good option for those with back pain.You can use heavier weights. Since hack squats are done inside a machine, you can generally use more weight than you could on a barbell back squat.

Best hack squat alternatives

If you don’t have access to a hack squat machine or you’re looking for other exercises to target your legs, here are a few hack squat alternatives:

Barbell back squat. The barbell back squat is a compound exercise that targets the same muscles as the hack squat. However, unlike the hack squat, the barbell back squat requires you to stabilize your own bodyweight, which can be challenging for some people.

Dumbbell squat. The dumbbell squat is a variation of the traditional back squat that can be done with dumbbells instead of a barbell. This exercise is a good option for those who don’t have access to a barbell or for those who want to focus on one leg at a time.

Goblet squat. The goblet squat is another variation of the traditional back squat that can be done with a dumbbell or kettlebell. This exercise is a good option for beginners since it doesn’t require much weight.

Bulgarian split squat. The Bulgarian split squat is an exercise that targets the muscles in your legs, specifically your quads and glutes. Unlike the hack squat, this exercise requires you to balance on one leg at a time, which can be challenging for some people.

Leg press. The leg press is a machine-based exercise that targets the muscles in your legs, specifically your quads. This exercise is a good option for those who want to use a hack squat machine but don’t have access to one.

Smith machine squat. The Smith machine squat is a variation of the traditional back squat that can be done inside a Smith machine. This exercise is a good option for those who want to use a hack squat machine but don’t have access to one.

Bodyweight squat. The bodyweight squat is a variation of the traditional back squat that can be done without any weight. This exercise is a good option for beginners or for those who want to focus on their form.