Legs · Compound Exercise
Hack Squat
The Hack Squat is a compound exercise that primarily trains the Quads, with help from the Glutes. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Machine
Intermediate
Muscles worked
Quads — primary
Glutes — assist
How to perform the Hack Squat
1
Set up
Feet centred on platform, back flat against the pad.
2
Execute
Descend until thighs are parallel to the platform.
3
Form check
Drive evenly through both feet — no knee cave.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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