Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kirsten Yovino, CPT Brookbush Institute
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Alongside the leg press, hack squat machines are one of the most popular pieces of gym equipment. That said, a lot of questions also surround the hack squat, such as proper form, setup, and how to load it for specific goals.
Using a hack squat machine can look and even feel odd as it's a unique movement, but don't let that keep you from utilizing it. It may be the best single exercise you can do to train your quadriceps.
In this article, we'll tell you everything you need to know about the hack squat. Let's get started.
Table of Contents:
- What Is A Hack Squat Machine?
- Hack Squat Machine: Muscles Worked
- Proper Hack Squat Form
- 3 Best Hack Squat Variations
- How To Program Hack Squats
- Hack Squat Benefits
- FAQs
What Is A Hack Squat Machine?
Before we get into more details on the hack machine, why is it even named "Hack"? It's a good question and can shed light on what the hack squat is all about.
In the late 1800s, there was an old-time strongman named George Hackenschmid. George was a highly influential figure in the sport and fathered several exercises, including the floor press and the "hack squat."
He originally created the barbell hack squat to put more stress on his quadriceps muscles while mitigating stress on the lower back. To do this, he began to pick up a barbell off the ground. However, he picked it up from behind his back, causing him to sit back with an upright torso and minimal hip flexion, putting maximal flexion in the knees.
While very effective, lifting a barbell from behind the back is also very awkward. As such, the barbell hack squat is rarely seen these days. Instead, the hack squat machine removes the barbell's awkwardness yet provides all of the same the benefits.
Hack Squat Machine: Muscles Worked
The hack squat is one of many compound exercises that trains all the lower-body muscles. The difference between it and other lower body exercises, such as the traditional squat, lies in how it targets those muscles.
As mentioned, hack squat machines focus on the quadriceps, a group of four muscles that sit on the anterior of the upper thigh. These muscles are the primary knee extensors, making them the main muscles worked in the hack squat.
Your glutes and hamstrings are the other major muscle groups worked with hack squats as they're needed to extend the hips. Even though the torso stays straight when the thighs come closer to the chest as you descend into a squat, you go into hip flexion.
Then, as the legs press the load up, you must extend the hips to stand and lock out the movement.
How To Use Hack Squat Machine: Proper Form
Performing the machine hack squat is quite simple, and most lifters find it relatively comfortable. While the exercise can be challenging when first trying it, the movement is relatively easy.
As mentioned, hack squat machines consist of a sled that runs up and down a track on an angle. At the bottom of the sled is a platform you stand on so your back is on the sled. At the top of the sled are shoulder pads that you stand under and handle to grab.
How to Use the Hack Squat Machine:
- Stand with your feet shoulder-width apart and about one step out. You can turn your toes out slightly if comfortable.
- Allow the sled to come down by flexing your knees while keeping your back tight against the pad.
- Come down until your knee makes a 90-degree angle, and then drive your body up. At the top, do not lock out your knees but rather maintain "soft knees."
3 Hack Squat Variations
The hack squat done in its original purpose is a fantastic exercise. That said, there's more than one way to use the hack squat machine. Below are some awesome hack squat variations to try the next time you want to change things up.
1) Reverse Hack Squat:
The most common variation of the hack squat is the reverse hack squat. To perform it, turn around and face the sled with the shoulder pads over your shoulders.
When ready, drive the hips back while keeping your shins at the same angle. You are essentially performing a hip hinge, making the primary movement at your hips rather than the knees. As a result, you'll hit the glutes and hamstrings more.
To learn more about the reverse hack squat, check out our dedicated article here: Is The Reverse Hack Squat Really That Effective?
2) Smith Machine Hack Squat:
The Smith machine hack squat is simply a hack squat done on the Smith machine (surprise!).
We like this version as the Smith machine stabilizes the bar path and makes it easier to lift. In addition, we can set the starting position higher, further removing some of the awkwardness.
If you like the sound of building major muscle on a Smith machine, check out our article: The Ultimate Smith Machine Leg Workouts.
3) Landmine Sumo Deadlift:
Landmine exercises are some of my all-time favorites, and the landmine sumo deadlift is no exception.
The landmine sumo deadlift is an awesome alternative to the hack squat. It keeps the torso upright with significant knee flexion, giving you the hack squat's benefits of increased quad activation and reduced lower back stress.
How To Program Hack Squats
Programming the hack squat is relatively easy to do. As it's a large, compound lower body exercise, it will be a primary accessory movement.
If you're trying to figure out what training day to put them on, there are a few options. For one, you can obviously do them on leg day as your main squat pattern.
As one Redditor asks in response to substituting the hack squat for a traditional barbell squat:
"What are your goals? If it's purely hypertrophy, yes the hack squat is a perfectly acceptable substitute. For a lot of people it may be a better choice due to individual biomechanics, injury history, the additional stability it provides, etc." (source)
You could also combine them with an upper-body push for a more anterior, total-body session. Or, you could even use them as a quad finisher for muscular endurance training.
On average, most people load the hack squat in the muscle hypertrophy range of 75-85% 1RM. You could go slightly heavier or lighter based on your goals, but you should stay away from 95%-100% exertion. The knees will be under immense pressure during maximal lifts and PR attempts.
3 Best Hack Squat Benefits
You might want to program the hack squat into your regime for many reasons. Here are some of our favorite benefits.
1) Focuses On The Quads:
As mentioned, every lower body compound exercise will train your quads, but many lower body exercises are actually posterior dominant. For example, even the deadlift has quadriceps activation, but it's primarily a hamstrings and glute exercise.
There's nothing wrong with posterior chain exercises, but you should include some quad-dominant exercises to have a well-rounded program.
2) Takes Stress Off The Back:
The back squat is the king of lower body exercises, but it can place a lot of stress on the lower back, even when performed correctly. On some training days, this can actually be the limiting factor in your training. On other days, you may just be experiencing lower back issues.
If all you had in your arsenal were back squat, you might call it a day. However, when other squat variations are available, you can press on with training. Studies have shown that the torso experiences significantly less stress during the hack squat.
3) Optimizes Lower Body Strength:
The human leg is insanely strong if all the muscles work together.
You have three main muscles that work in unison to generate maximal amounts of strength: the glutes, the hamstrings, and the quadriceps. However, just like a chain, they are only strong as their weakest link. In other words, a weak muscle will limit your total lower body strength.
As mentioned above, many lower body compound exercises tend to focus more on the posterior muscles, but the hack squat prioritizes the quadriceps. It's one of the few compound exercises that does so.
As such, spending some time on hack squat machines will strengthen the quadriceps and do so in a compound exercise, making it more transferrable to real-life strength.
Adding the Hack Squat Machine to Your Home Gym
With benefits like these, adding a hack squat machine to your home gym is a worthwhile investment, particularly if you frequently opt for home workouts.
Your best option to maximize your home gym equipment's efficiency and usefulness is to purchase a combo machine, like the Force USA 45-Degree Leg Press/Hack Squat Combo. It's a great piece of machinery that will instantly double your options and optimize your leg training.
Featuring a 45-degree leg press, you'll be able to do hack squats, leg presses, calf raises, forward thrusts, and more. The 26 x 22" foot plate allows you to change your foot position to target various leg muscles during your training. Finally, it comes with 4 weight plate holders, 4 band pegs, and a lifetime structural warranty.
The Force USA Ultimate Leg Press & Hack Squat Combo is engineered to develop explosive lower body strength and solid legs. Features a 45 degree angled design that combines a leg press...
FAQs
We know you may have even more questions, so let's take a minute and answer them here.
How heavy is the hack squat machine without weight?
Most hack squat machines have empty sleds that weigh around 110-130lbs.
Why are hack squats so hard?
Hack squats are notoriously difficult for several reasons, such as weak quadriceps or simply being an unfamiliar movement.
Do hack squats work glutes?
Yes! Although we talk about it s a quadriceps movement, the glutes are used in just about every lower body movement pattern, including the hack squat.
Are hack squats bad for knees?
No type of squat is inherently bad, but the hack squat can be bad for the knees if you use improper form.
Is a hack squat as effective as a squat?
Both exercises are very effective at building overall leg strength. Traditional back squats tend to favor the posterior muscles, such as the hamstrings, while the hack squat favors the quadriceps.
Which is better, leg press or hack squat?
Your individual training goals will dictate what's best. That said, if we had to pick one, it would be the leg press machine. One of the main factors is that you can perform many different versions of leg presses to maximize the muscles used. You could also buy one of the combo machines to get the best of both worlds.
A Summary Of Machine Hack Squats
The hack squat is undoubtedly one of the best exercises you have to build leg muscles. After reading this article, you should now be armed with everything you need to actually start using the hack squat machine instead of just staring at it and wondering what it does.
Plus, when you also consider that it's a compound exercise that allows big loads, you see that it's also just as capable of building serious leg strength as any other lower body movement. In fact, I'd go as far as to say that no workout program should be without the hack squat machine.
For more great exercises that work your lower body in the same way as a hack squat machine, check out these 8 Best Hack Squat Alternatives. Interested in adding a leg press/hack squat combo to your home gym? Here are the 10 Best Leg Press Machines!
F760 - From the heavy gauge steel, to the industrial grade linear bearings, this machine is built to withstand the toughest workouts – for a lifetime! Adjustable shoulder pads allow for a wide range...
References:
- Clark, David R.; Lambert, Michael I.; Hunter, Angus M.. Trunk Muscle Activation in the Back and Hack Squat at the Same Relative Loads. Journal of Strength and Conditioning Research 33(); July 2019. | DOI: 10.1519/JSC.0000000000002144
- Deniz, E., & Ulas, Y.H. (2019). Evaluation of Muscle Activities During Different Squat Variations Using Electromyography Signals.
Garett Reid
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