About this exercise
The hack squat is a compound exercise that primarily targets the quadriceps, but also engages the hamstrings, glutes, and calves. It helps to build lower body strength and muscle definition.
Hacken Squat
Step by step instructions, muscle activation and variants for the Hacken Squat.
EasyQuadriceps
How to Perform
- Get into position on the hack squat machine with your back against the back pad and shoulders under the shoulder pads.
- Place your feet shoulder-width apart on the platform, with your toes pointing slightly outward.
- Release the safety handles and lower the weight by bending your knees, keeping your back flat against the pad.
- Lower yourself until your thighs are parallel to the platform.
- Press through your heels to extend your legs and return to the starting position.
- Repeat the movement, maintaining control and proper form throughout.
Muscle Activation
Primary
Quadriceps
Secondary
GlutesHamstrings
About the Hacken Squat
The Hacken 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.
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