Hack Squat (Machine)
Complete guide to Hack Squat (Machine). Learn proper form, technique, and execution. Targets Quads. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Hack Squat (Machine)
Add the appropriate amount of weight and position yourself on the hack squat machine with your back against the pad.
Place your feet shoulder-width apart on the platform and rest your shoulders under the pads.
Disengage the safety handles and hold them at your sides.
Retract your shoulder blades, engage your abs, and take a breath.
Lower yourself by bending your knees until your thighs are at least parallel with the platform.
Drive through your heels to push yourself back up, squeezing your quads at the top and exhale.
Repeat for the desired number of repetitions, then engage the safety handles.
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 |