Squat · Coached in Recomp

Hack squat

The hack squat is a beginner squat exercise for your quads and glutes, using hack squat.

Main muscles
Quads, Glutes
Also works
Calves, Hamstrings
Equipment
Hack squat
Level
Beginner
Hack squat, starting position
Start
Hack squat, end position
Finish

Setup

Stand on the platform with your back and shoulders flat against the pads, feet hip-width in the middle of the plate.

How to do it

  1. Release the safety handles.
  2. Lower under control until your thighs are at least parallel to the platform.
  3. Push through your whole foot back to the top without locking your knees hard.
  4. Re-engage the safeties when you finish.

Coaching cues

  • Keep your lower back pressed into the pad.
  • Knees in line with your toes.

Common mistakes

  • Bouncing out of the bottom.
  • Feet so low on the plate that your heels lift.

Make it easier or harder

EasierLeg press HarderBarbell back squat

Alternatives to the hack squat

Back extension Back extension bench Bodyweight squat Body weight Cable pull-through Cable stack Dumbbell hip thrust Dumbbells, Flat bench Dumbbell Romanian deadlift Dumbbells Dumbbell step-up Dumbbells, Flat bench