Target Muscle

    Glutes

    Equipment

    Machine

    Difficulty

    Intermediate

    Category

    Strength

    LegsMachine

    Hack Squat

    The hack squat is a lower body strength exercise performed on a leg press machine. It primarily targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. The movement involves squatting down with the support of the leg press machine, which helps guide the motion and provides stability.

    Also Works

    QuadricepsHamstringsCalves

    How to Perform

    1. 1

      Adjust the leg press machine to a comfortable position for your height.

    2. 2

      Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards.

    3. 3

      Hold onto the handles or bars for stability.

    4. 4

      Lower your body by bending your knees and hips, keeping your back straight and chest up.

    5. 5

      Continue lowering until your thighs are parallel to the ground or slightly below.

    6. 6

      Pause for a moment, then push through your heels to raise your body back up to the starting position.

    7. 7

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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