Exercise

Hack Squat

Also known as: machine hack squat, hack squat machine

Hack Squat is a compound exercise for the quadriceps. Main target: vastus lateralis and rectus femoris. Also works: vastus medialis, vastus intermedius, gluteus maximus and biceps femoris. Equipment: machine.

EquipmentMachine

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Vastus lateralis Rectus femoris

Secondary

Vastus medialis Vastus intermedius Gluteus maximus Biceps femoris

How to do it

Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain the back on the pad at all times.
Place your arms on the side handles of the machine and disengage the safety bars.
Now straighten your legs without locking the knees. This will be your starting position.
Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement.
Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
Repeat for the recommended amount of repetitions.