Step by step instructions, muscle activation and variants for the Hack Squat.
The hack squat is performed on a dedicated angled sled machine that supports the back, allowing a deep squat motion with a strong quad bias. Because the torso is fixed against the pad, the movement isolates the legs more directly than a free-weight squat.
The Hack Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
