ProgreviaHack squat
Home › Exercises › Quads › Hack squat
How to do it
Back against the machine pad and feet mid-platform. Descend past parallel with the knees tracking over the toes and press without snapping the knees straight; it biases the quads.
Muscles worked
Mainly cuadriceps. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Squat
- Minimum level
- Intermediate
- Technical demand
- Needs coaching
- Fatigue it generates
- High (1.5 out of 2.2)
- Risk if technique breaks down
- Medium
- Peak tension in the stretched position
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Letting the knees cave inward (valgus) when pushing, instead of keeping them tracking over the feet.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Hack squat compares with other quads exercises
The catalogue has 16 exercises with quads as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Hack squat is number 12.
With that fatigue it is best placed early in the session, while you are fresh, without stacking equally demanding exercises for the same group after it.
With different equipment, the same movement pattern offers 12 alternatives, such as Goblet squat, Dumbbell step-up and Static lunge.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Dumbbell lunges | dumbbells | High (1.2 out of 2.2) | Basic |
| Box jump | bodyweight | High (1.3 out of 2.2) | Needs coaching |
| Cyclist squat | dumbbells | High (1.3 out of 2.2) | Needs coaching |
| Bulgarian split squat | dumbbells | High (1.4 out of 2.2) | Needs coaching |
| Hack squat | machine | High (1.5 out of 2.2) | Needs coaching |
| Sumo barbell squat | barbell | Very high (1.8 out of 2.2) | Needs coaching |
| Paused squat | barbell | Very high (1.9 out of 2.2) | Needs coaching |
| Front squat | barbell | Very high (1.9 out of 2.2) | Advanced |
Tension with the muscle stretched. Hack squat loads the muscle when it is longest. In the review by Kassiano et al. (2023), across eleven studies, full range of motion and partials performed in the initial part of the movement — with the muscle long — produced more growth than partials performed at the end.
On a machine. In the meta-analysis by Haugen et al. (2023), with thirteen studies and 1,016 participants, there were no significant differences in muscle growth between training on machines and with free weights.
- Kassiano W, Costa B, Nunes JP, Ribeiro AS, Schoenfeld BJ, Cyrino ES. Which ROMs lead to Rome? A systematic review of the effects of range of motion on muscle hypertrophy. Journal of Strength and Conditioning Research. 2023;37(5):1135-1144.
- Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance: a systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation. 2023;15(1):103.
Alternative exercises
More Squat exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Hack squat based on your level, goal and available days.
Build your Quads workout
Generate a full routine with the emphasis on Quads and Hack squat among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Hack squat work?
Hack squat mainly works the cuadriceps muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Hack squat should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for cuadriceps to your level (about 10–20 sets per muscle per week).
Is Hack squat good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow cuadriceps.
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