Hack squats could transform your lower-body results, here's how to do them properly
As WH’s Fitness Director and a regular strength trainer, squats are now second nature. I *think* I’ve nailed my form, and from squats with weights to bodyweight squats, I’ve tried a load of variations; hack squats are my new favourite.
Performed on a machine, research shows that hack squats could be a solid choice for anyone who might benefit from more knee and spinal stabilisation than squatting freely (without the support of a gym machine), while other studies show that hack squats could be more effective for improving your power and speed than their free weight counterpart (i.e., the classic barbell/dumbbell squat).
For me, the hack squat offers a welcome change to my usual gym routine, and sports scientist and PT Andy Vincent says others are feeling the same. ‘People are starting to realise there's more to squats than barbell back squats. They’re noticing that hack squats are easier to set up than barbell squats, often more comfortable for people with mobility restrictions or back pain, and you still get to work with a sufficient amount of load,’ he says.
Perhaps this is you, or perhaps you’ve never heard of a hack squat in your life. That’s okay. Here’s everything you need to know about the hack squat, including how to use a hack squat machine, what a hack squat is, and what muscles it works.
How to use a hack squat machine
Set up the hack machine with the appropriate weight, remembering to load each side equally. (Start lighter and build from there!)
Step into the machine by positioning your back on the backrest and your shoulders up against the shoulder pads.
Position your feet on the platform, hip-width distance apart and hold the handles located near the shoulder pads.
Push through your feet to fully extend your hips and knees, without locking out your knees, then release the safety pins. This is your starting position.
Slowly lower into a squat position on an inhale, with your knees at 90 degrees, then on an exhale, drive through your heels to return to the starting position.
Repeat for the desired amount of reps or sets.
What is a hack squat?
Hack squat vs leg press
As mentioned, a hack squat works a bit like a reverse leg press – the only difference is that the weight is positioned at the bottom of your legs for a leg press, while it rests on your shoulders in a hack squat.
Hack squat vs squat
The movement is much the same as a barbell squat in that you lower down and push back up to extend your legs, but the hack squat is performed within a stable machine.
‘The biggest difference this makes is your stability,’ Vincent says. ‘With a hack squat, you are supported by an external surface - the machine. With a traditional barbell back squat, meanwhile, you need to stabilise yourself.
‘In the hack squat, you also have more scope to alter your foot position to target specific muscle groups. If you move your feet backwards, you’ll target your quads more. Move them forwards and you’ll fire up your hamstrings and glutes.
‘Granted, you can alter your back squat foot position and set up, but only slightly before you either lose balance or run into mobility restrictions. More often, people can get deeper in a hack squat than a back squat, meaning you can get stretch your muscles further while simultaneously under load. This has been shown to be particularly beneficial for hypertrophy (muscle growth).’
What muscles does a hack squat work?
Vincent cites the below muscles as the ones worked, in order of most to least effort required. Know that the position of your feet will alter which muscles are targeted. Read on for more.
Glutes
Adductors
Calves
5 hack squat form tips
Knowing how to position yourself correctly – and alter that position as and when you need it – is key to getting the most out of your hack squats. Here are five things Vincent wants you to keep in mind.
1.Foot position
‘Where you place your foot can affect which muscle works hardest. If you want to target your hips, have your feet a bit higher on the platform. If you want more quads, have your feet a bit lower, and keep your entire foot plate on the platform - do not let your heels lift up.'
2. Brace
‘Yes, it's a machine, but the load still has to go through your spine. The better you can maintain a strong brace, the more stable your spine will be through the movement.'
3. Tempo
‘Because it's a machine and you're guided through the motion, there can be a tendency to drop down too quickly. Make sure you go nice and slow on the lower phase, then pause for a second at the bottom before driving up.’
4. Back position
‘Make sure that you keep your spine on the back pad throughout the motion and don’t come down too low that your tailbone tucks under.’
5. Range of motion
‘There is a sweet stop to a range of motion. As mentioned, go too low and your pelvis will roll under. This is not a smart thing to do under load, but you do want to get down low enough to stretch your target muscles. The aim is to get as low as possible while maintaining a good pelvic position.’
4 benefits of using a hack squat
Easy to set up: ‘A bit like a reverse leg press, you add weight plates to the machine, but the faff that comes with a barbell and squat rack combo is removed.’
More comfortable for anyone who struggles with mobility: ‘With your toes slightly further away from your body than your heels (as they would be if you were to squat with your heels on weight plates), a hack squat requires less mobility in your ankles.’
More stable for anyone with back pain or stability issues: ‘As a machine, the hack squat isolates the position of your body, meaning it’s more stable and you stay upright the entire time. This also makes a hack squat safer than typical barbell squats.’
It’s beginner-friendly: ‘The support of a machine means beginners can perform a hack squat with minimal form and technique cues. There is less chance of you going wrong or falling out of form with a hack squat as you are constantly stabilised by the machine.’
Who is a hack squat good for?
‘Anyone who is looking for a different squat variation, or anyone that is a little fed up with the time it takes to set a barbell squat up,’ says Vincent.
How to start using a hack squat in your workouts
A hack squat (like every other type of squat) is a compound exercise; it recruits several muscle groups at once. Yes, this means you can usually lift more than you would with unilateral exercises (one-sided), but it also means you will use more glycogen (energy stores).
‘Hack squats can be very fatiguing, so I’d recommend swapping them for other compound movements in your workouts, rather than adding them on top of what is already included in your session,’ Vincent says.
Unsure what type of workout would be best? ‘Hack squat sets will fit into a lower-body or a push workout,’ Vincent says.
Don’t neglect rest days. They’re the one opportunity for your muscles to recover and grow back stronger, and hack squats can be particularly taxing.
5 common mistakes when using a hack squat machine
Though free weight/bodyweight squats and hack squats might involve the same movement, Vincent says there are a few common mistakes to be aware of, to avoid injuring yourself, or just suffering with some serious DOMS.
Assuming you can lift the same on a hack squat as a free weight squat. ‘They will be completely different for most people. Even though it's a simple pattern, it's still different. Anything novel has the potential to make you very sore and we don’t want excessive soreness, so take it easy.’
Lifting too much too soon. ‘Try the hack squat without any weight at first, to learn how to release the handle and how to get in and out of the machine safely.’
Assuming that just because you are supported, it’ll be better for your back pain. ‘The fixed position could just as easily cause you pain, so take it slowly. Treat yourself like a compete beginner, remember to brace, and always gradually build up the load you are lifting over time.’
Getting carried away and pushing too hard. ‘You could make yourself sore for days if you don’t take it easy.’
Allowing your heels to lift off the foot plate as you come down. ‘You’ll lose the engagement in your lower-body muscles if you do so.’
Who should avoid hack squats?
‘A hack squat machine is very versatile, so it should be fine for everyone,’ Vincent advises. ‘But it is a good idea to ask a trainer how to use the machine on your first time; it’s a big piece of kit, and you need to learn how to release the handle safely.’
Hack squat alternatives
Barbell hack squat
Reverse hack squat
Landmine hack squat
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