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
Adjust the leg press machine to a comfortable position for your height.
2
Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards.
3
Hold onto the handles or bars for stability.
4
Lower your body by bending your knees and hips, keeping your back straight and chest up.
5
Continue lowering until your thighs are parallel to the ground or slightly below.
6
Pause for a moment, then push through your heels to raise your body back up to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Position your feet shoulder-width apart on the platform with toes slightly turned out for natural knee tracking.
•Keep your back flat against the pad the entire time; if it lifts, you're going too deep for your mobility.
•Drive through the heels and midfoot, not the toes, to maximize quad and glute engagement.
Common Mistakes
•Loading too much weight and only achieving a quarter squat, missing the most effective range of motion.
•Letting the knees cave inward at the bottom of the squat, which stresses the ACL and meniscus.
•Locking the knees aggressively at the top, which can hyperextend the joint under heavy loads.