Exercises › Legs › Hack squat
Exercise · Quads

Hack squat

The hack squat lets you train the quads hard without the balance and back demands of a barbell squat. The machine guides the path, so you can take sets close to failure safely.

By GymAdapt·Updated October 16, 2026·5 min read ◦ Demo filmed for the GymAdapt app

Short answer

Stand on the platform with your back flat on the pad and shoulders under the pads, feet about shoulder width in the middle of the platform. Release the safeties, lower until your thighs are at least parallel, then drive back up without locking out hard. 3 to 4 sets of 8 to 12 reps.

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Main musclesQuads
Also worksGlutes, adductors
EquipmentHack squat machine
LevelIntermediate

How to do it

1
Set up. Back flat on the pad, shoulders under the shoulder pads, feet about shoulder width in the middle of the platform.
2
Release the safeties. Stand tall, then rotate the handles to unlock.
3
Lower. Bend the knees and sink with control, knees tracking over the toes.
4
Go deep. Thighs at least parallel to the platform, deeper if your knees allow.
5
Drive up. Push through the whole foot and stop just short of locking the knees.

What it should feel like

Quads working hard, especially at the bottom. Your back stays pinned to the pad.

Common mistakes

Variations

Barbell back squat

Free-weight squat with more full-body demand.

Barbell front squat

Upright free-weight quad squat.

Feet higher on the platform

Shifts some work toward the glutes and hamstrings.

Sets, reps and programming

GoalSets × repsEffortRest
Muscle3–4 × 8–121–3 reps in reserve90–120 s
Strength3–5 × 4–82–3 reps in reserve2–3 min
Learning it2–3 × 10–12, lightSmooth reps, 2–3 s down60–90 s

Lower foot placement means more quads; higher means more glutes. The simplest rule that works: add reps inside the range first, and once every set hits the top of the range, add weight next session. GymAdapt does this for you from the sets you log, and tells you why the target changed.

Questions people ask

Is the hack squat as good as a squat?

For building the quads it can be even better, because you can push hard without balance or back limits. It does not train the core and stabilizers as much.

Where should my feet be on a hack squat?

About shoulder width in the middle of the platform. Lower for more quads, higher for more glutes.

How deep should I go on a hack squat?

At least to parallel, deeper if your knees and hips are comfortable.

How many sets and reps for hack squats?

3 to 4 sets of 8 to 12 reps.

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Related

Barbell back squat →Barbell front squat →Bulgarian split squat →All exercises →
About this page. General training information, not medical advice. If an exercise causes sharp or lasting pain, stop and get it checked. GymAdapt is our app.