Hack Squat

​Muscles Used in the Hack Squat
The main muscles used are the quads and the glutes

Benefits of the Hack Squat
  • Stability- A big benefit of hack squats is that it’s a very stable exercise. You don’t have to worry much about balance or technique. This means you can push the muscles to failure without worrying about much for breakdown.
  • Removes the lower back as a limiting factor- With back squats, it’s often your back that stops you from doing more reps and not your legs not being able to do more. The support of the pad means that thatdf you can push until the legs can’t keep going.
  • Good for people with bad backs- The pad and support takes a lot of the pressure off the back. It’s an exercise that many people can do even if their back prevents them from doing barbell squats.
  • Good for people with limited ankle mobility- The angle of the machine means that most people can achieve good depth even if they have limited ankle mobility.​
Possible Negatives
  • Some people might find it hurts their knees if they have knee issues.​
  • Isn't a full body movement like the squat (this is npt not necessarily a negative)
​
​Foot Placement
  • Feet lower on the platform - More quad emphasis.
  • Feet higher on the platform - Works the glutes more.
  • Feet wider on the platform - More emphasis on the adductors
While the foot position does have an impact on the muscles worked, all of them will work the quads. Your mobility and height will also impact your feet' position. The best thing to do is just find a comfortable foot position that allows you to squat deep without heels coming up, back coming off the pad, or your knees hurting.
I find my knees don’t like a low foot position, and I can't get very low, so my feet are a bit higher up.

How to do a Hack Squat

While the hack squat is an exercise you can push very hard, it isn’t a technically challenging exercise. The main issues are normally people using too much weight, not controlling the weight, or letting their back and heels lift off the pad or platform.​
  • Load the machine with the desired weight. Step onto the platform, placing your back against the backrest and your shoulders under the shoulder pads.
  • Position your feet on the platform (information on foot position below). Take hold of the handles located next to the shoulder pads.
  • Push through your feet, fully extending your legs, and release the safety pins.
  • To start the movement, slowly lower with control over the weight by bending your knees.
  • Don't drop down fast and bound at the bottom. This is asking for a knee injury.
  • Go as low as you can without your heels coming off the platform and your back coming off the pad.
  • Reverse the movement by driving your feet into the platform until you’re back in the starting position. 
  • Repeat