The hack squat is a versatile alternative to the traditional squat. It’s designed to target your quads with minimal strain on your lower back, making it suitable for everyone – from those new to the gym, experienced bodybuilders or seasoned strength athletes. The key advantage of the hack squat lies in its ability to overload your leg muscles safely and effectively.

What Are The Benefits of Hack Squats?

The first benefit, and arguably what makes it so appealing to so many, is that most hack squat variations utilise a setup where the load follows a guided, specific path.

This can make it a great to learn good squat form and control and enable those with potentially weak stabiliser muscles to push themselves a little bit further without a fear of losing balance. It also enables more experienced lifters to really push their quads to the limits, in terms of rep range or load, in a safer way than a typical barbell squat.

Not only are hack squats great for isolating the quads, but they can also be great for working those glutes by adjusting your foot position. This can be achieved by widening your foot placement, additionally, or alternatively, you can also position your feet higher up the platform (or further away from the load if using a landmine/smith machine setup). This emphasises the use of the posterior chain, namely the hamstring and glute muscles.

Hack squats also take away the need for load to be placed across the upper body, as with a conventional barbell squat, reducing the stress placed on the lower back, so are an option for those with a weakness in this area.

How To Machine Hack Squat

A Hack Squat Machine provides the perfect way to perform this exercise. Simply set up the machine into the hack squat configuration by folding the lower and upper platforms. Then, load up the weight according to your strength levels, and stand with your back up against the pad, hands on the grips above your shoulders. Place your feet shoulder width apart on the base below and lower yourself down until your thighs reach parallel. Drive through your heels, ensuring your back remains in contact with the pad behind you.

How To Barbell Hack Squat

Hack squats can be performed using a barbell and plates, too. Stand in front of a loaded 20kg Barbell and grip the bar in an overhand position, palms just outside your legs. As ever, keep your chest up and core braced. Once your thighs are roughly parallel to the ground, push through your heels to drive yourself into an upright position, straightening your legs and ensuring the bar always stays close to you to maintain good control and technique.

How To Foam Roller Hack Squat

Hack squats can also be performed using a foam roller and a pair of dumbbells. Start by horizontally placing the foam roller between your lower back and a wall. With your feet shoulder-width apart, and a dumbbell in each hand, squat down, lowering yourself until your thighs are parallel to the floor. As you are lowering into the squat, the foam roller will glide along your back giving you additional support. Push through your heels into an upright position, repeating for the desired number of reps.

How To Landmine Hack Squat

Set the barbell in a Landmine Post and load the other end of the bar with weights. Stand facing the landmine with your feet shoulder-width apart and hold the barbell end. Lift the barbell to your shoulder and turn 180 degrees so the bar rests on one shoulder. Keep your torso steady and squat down until your thighs are parallel to the floor. Push through your heels to return to standing, keeping the barbell on your shoulder and your core tight. Make sure to perform equal volume on both sides to avoid imbalances.

The hack squat is a proven effective leg exercise, predominantly designed to work the quads, but with the flexibility to hit other lower body muscles such as the hamstrings and glutes effectively too. Add to this that the hack squat can reduce stress on the lower back, over other squat variations, and that it can be performed with kit as simple as a barbell, or as advanced as a hack squat machine, there really is an option for everyone here.

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Tags: Equipment > Bars and Weight Plates ; Equipment > Gym Machines ; Equipment > Landmine ; Exercise Type > Strength