Hack squat
Primary muscles: Quadriceps. Assisting muscles: Calves, Glutes, Hamstrings.
How to do it
- Rest your back against the machine's backrest and place your shoulders under the shoulder pads.
- Set your feet on the platform shoulder-width apart, toes slightly out, head up, back flat against the backrest.
- Grab the side handles and release the safety catches.
- Extend your legs without locking your knees – this is the starting position.
- Lower under control, bending your knees, keeping your back against the backrest, until the angle between thigh and calf is just under 90 degrees, inhaling; keep your knees in line with your toes.
- Drive back up, pushing mainly through your heels, exhaling.
- Repeat for the desired number of reps.
Key to the execution: Keep your back against the backrest at all times and descend to 90 degrees without letting your knees travel past your toes.
Common mistakes
- Letting your back come away from the backrest during the descent.
- Letting your knees travel well past your toes.
- Locking your knees out completely at the end of the movement.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Legs exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.