How to Hack Squat

The Hack Squat is a machine-based exercise that targets the quadriceps, glutes, and hamstrings. It allows for a deep squat with a reduced risk of injury, making it an excellent choice for both beginners and experienced lifters.

Muscles Worked

• Quadriceps (front of the thighs)
• Gluteus Maximus (buttocks)
• Hamstrings (back of the thighs)
• Adductors (inner thighs)
• Calves
• Core (abdominals and lower back)

Step-by-Step Guide: How to Perform Hack Squat

1. Set Up: Position yourself on the Hack Squat machine with your shoulders against the pads and feet shoulder-width apart.
2. Unrack the Machine: Push up to release the safety locks and stand tall.
3. Lower into the Squat: Begin the movement by pushing your hips back and bending your knees, lowering yourself as far as the machine allows.
4. Press Back Up: Drive through your heels to return to the starting position, keeping your chest up and core engaged.
5. Repeat: Perform the desired number of repetitions, ensuring smooth and controlled movements.
6. Re-engage Safety Locks: After completing your set, carefully lower the machine and engage the safety locks.