Hack Squat
Complete guide to Hack Squat. Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Hack Squat
Add the appropriate amount of weight and place the barbell on the floor behind you.
Stand with your feet shoulder-width apart and the bar behind your legs.
Hinge down and grab the bar with an overhand grip behind your back.
Retract your shoulder blades, engage your abs, and take a breath.
Drive through your heels to stand tall, keeping your torso upright and exhale.
Lower the bar back to the floor and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |