Hack Squat


the hack squat
Exercise Profile

Primary Muscle Group(s): Front Thighs

Secondary Muscle Group(s): Hamstrings, Gluteus Maximus (Butt), Calves


Exercise Instructions

1. Firmly plant your feet on the hack apparatus. Keep your back straight and flat against the hack rest with your trapezius muscles under the shoulder pads.

2. Place your hands on the hack handles. Keep your head level.

3. Slightly angle your toes outward.

4. Slowly bend your knees bringing your upper body downward.

5. When your knees are at 90 degrees, slowly push your body upwards back to the start position. Repeat the movement.

Description

The hack squat is a variation of the traditional squat done on a hack squat apparatus. Most commercial gyms will have a hack squat apparatus.

This exercise isolates the front thighs more so than traditional squats. This exercises doesn't use the lower back and glutes to the extent that squats does. However, this exercise does a pretty good job of strengthening and building the front of the thighs.

The primary muscle group is the front thighs and secondary muscle groups include the glutes (butt), hamstrings, and calves. This exercise comes close to traditional squats but the difference is that it takes some of the pressure off the lower back and glutes.

When doing this exercise, keep your feet firmly on the platform and butt on the back pad at all times.

Press play to view an instructional video.



Build Up To 25 Pounds of MUSCLE in 1 Year Using the Dr. Muscle App!

Using the state of the art "Dr. Muscle" app. Get a workout plan that grows with you, so you build as much muscle as possible with every workout. All you have to do is follow your custom workout on your mobile phone!

  • Your plan levels up with new exercises as you progress, so you hit your muscles from more angles and hypertrophy them in full
  • Your rest between sets is matched automatically to your reps to maximize hypertrophy and strength
  • Your workouts are customized at the exercise level, so your weaker body parts don't slow down your strongest
Check this short video out to see how it works!

Click here to find out more.


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



Home > Exercise Database > Quadriceps Exercises