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  • Quads
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  • Beginner

Hack squat

The hack squat works your quads, with your glutes and inner thighs helping. Start with 2 to 3 sets of 8 to 12 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Whole back on the pad
  2. Tip 2Lower under control
  3. Tip 3Soft knees at the top

Where you should feel it

Mostly in the front of your thighs, with your glutes helping. The back pad takes balance out of it and keeps the work in your legs.

Main muscles
Vastus lateralis, vastus medialis, and rectus femoris
Also working
Gluteus maximus, adductor magnus, and adductors

How to do it

  1. Press your back and shoulders into the pads and place your feet in the middle of the platform, shoulder-width apart.

  2. Straighten your legs to release the safeties and brace your core.

  3. Lower by bending your knees until your thighs are close to knee level, keeping your whole back on the pad.

  4. Press through your whole foot to come up, without locking your knees. Lock the machine before you step out.

Common mistakes

  • Mistake

    Hips peeling off the pad at the bottom.

    How to fix it

    Only go as low as your hips stay on the pad. Placing your feet a little higher helps.

  • Mistake

    Heels coming off the platform.

    How to fix it

    Press through your midfoot and heel. If they lift, move your feet a little higher.

  • Mistake

    Dropping fast and bouncing at the bottom.

    How to fix it

    Take 2 to 3 seconds to lower and reverse smoothly, no bounce.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12360 to 120 s
Muscle and definition2 to 46 to 121 to 31.5 to 3 min
Max strength3 to 53 to 62 to 32.5 to 4 min

Max strength (3 to 6 reps) only once your form is solid, always with 2 to 3 reps in reserve.

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Pendulum squat

    An arcing movement, also with a back pad. A good swap if your gym has one.

  • 45-degree leg press

    Seated, pushing the platform. Same muscles, no load on your shoulders.

  • Smith machine

    A guided bar on your back, no back pad. Asks a bit more of your torso.

At home or with more support

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Technique

    Kubo K, Ikebukuro T, et al. Effects of squat training with different depths on lower limb muscle volumes. Eur J Appl Physiol. 2019;119(9):1933-1942.

    PubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Variations

    Haugen ME, Vårvik FT, et al. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023;15(1):103.

    Full textPubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026