Hack Squat

How to do the Hack Squat

With your body firmly under the pads and your feet slightly out raise the machine with your calves and then unhook the safeties. Now lower your body until your knees reach a 90 degree angle. Your knees should never go past your toes and then breathe out on the way back up. This movement is fairly intense so keep your spotter near.

Spotter Information:
A spotter can stand beside the machine and help lift the weight.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Gluteus Maximus
  • Thigh
  • Butt
  • Hamstrings
  • Quadricep
  • Machine

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
176.1 lbs11.3 238.2 lbs

What is a good starting weight?

Based on an average weight lifted of 176.1 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 88 lbs and aim for 12-15 reps.


Workouts Plans with Hack Squat

Purpose Type Level
Muscular Definition Intermediate
Sport Specific Advanced
Muscular Definition Intermediate
Muscle Specific Advanced
Muscular Definition Advanced
Strength Beginner
Muscular Definition Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.