Which muscles does the hack squat (machine) work?

The hack squat (machine) mainly works your quadriceps. It also involves your glutes.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the hack squat (machine) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Hack Squat (Machine): how to do it and muscles worked

The hack squat (machine) mainly works your quadriceps, with help from your glutes. You need a gym machine.

Muscles worked

Main

Quadriceps

Helping

Glutes

How to do the hack squat (machine)

1
Set the machine weight and step in with your back and shoulders against the pad. Place your feet shoulder-width apart on the platform and release the safety handles.
2
Bend your knees to lower the sled until your thighs are parallel or a little lower. Press through your whole foot to straighten your legs without locking them hard.
3
Lower for 2 to 3 seconds, breathing in on the way down and out as you push up. Keep your back flat against the pad.

Form tip: Do not let your heels lift or your hips curl off the pad; stop before your lower back rounds.

Common questions

Which muscles does the hack squat (machine) work?: The hack squat (machine) mainly works your quadriceps. It also involves your glutes.
What equipment do I need for the hack squat (machine)?: You need a gym machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the hack squat (machine) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.