Exercise · squat
Hack squat machine
Hack squat machine is an intermediate squat movement that trains quads, glutes, done with a machine. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–12 reps, tempo 2-0-1.
The most common mistake is going too deep with the low back rounding off the pad. If a machine or the movement itself doesn't suit you, Leg press or Smith machine squat or Goblet squat or Chair / box squat cover the same pattern. It's usually held back for knee, hypertension issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Shoulders under pads, feet mid-platform | कंधे पैड के नीचे, पैर बीच में |
| 2 | Descend to parallel with knees tracking toes | समानांतर तक जाओ, घुटने पंजों की दिशा में |
| 3 | Drive up without locking knees | ऊपर आओ, घुटने लॉक मत करो |
Equipment & who it fits
Needs a machine, rated intermediate, held back for knee, hypertension issues. Search "hack squat machine form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Hack squat machine work?
- Hack squat machine primarily trains quads, glutes, using a squat pattern with a machine.
- What's the most common mistake with Hack squat machine?
- Going too deep with the low back rounding off the pad
- What can I do instead of Hack squat machine?
- The closest substitutes in this database are leg press, smith machine squat, goblet squat, box squat chair, which train the same pattern with different equipment.