How to Do the Hack Squat
Intermediate legs exercise with machine.
The Hack Squat is an intermediate-level legs exercise that works several muscles together, led by the quadriceps, using machine. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Legs
- Primary muscle
- Quadriceps
- Equipment
- Machine
- Difficulty
- Intermediate
- Type
- Compound
How to perform it
- 1Adjust the sled machine to a comfortable position for your height.
- 2Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards.
- 3Hold onto the handles or bars for stability.
- 4Lower your body by bending your knees and hips, keeping your back straight and chest up.
- 5Continue lowering until your thighs are parallel to the ground or slightly below.
- 6Pause for a moment, then push through your heels to raise your body back up to the starting position.
- 7Repeat for the desired number of repetitions.
How to program the Hack Squat
- Do the Hack Squat early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Hack Squat alternatives
No machine? These train the same quadriceps, grouped by what you have available.
Dumbbell or kettlebell
Easier and harder variations
The Hack Squat is rated intermediate. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
Harder — progress from it
What to pair it with
For a balanced session, pair the Hack Squat with a move for the opposing muscles — the Barbell Good Morning (hamstrings) or the Barbell Sumo Deadlift (hamstrings). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Hack Squat can land on:
- Full Body days — in 1–2 days a week plans
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Hack Squat automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Hack Squat work?
The Hack Squat primarily targets the quadriceps within the legs muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Hack Squat?
You need machine to perform the Hack Squat.
Is the Hack Squat a compound or isolation exercise?
The Hack Squat is a compound exercise, working multiple joints and muscle groups at once. It's well suited to intermediate trainees.
How many sets and reps of the Hack Squat should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Hack Squat good for beginners?
The Hack Squat is rated intermediate. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Hack Squat?
Good substitutes that train the same quadriceps include the Bodyweight Lunge (bodyweight), the Bodyweight Squat (bodyweight), the Dumbbell Lunges (dumbbell). Pick the one that matches the equipment you have.
Can I do the Hack Squat at home?
It's usually done in a gym because it needs machine. At home, substitute a dumbbell or bodyweight variation that trains the same legs.
