How to do the Hack Squat
- Set both shoulders under the pads and plant your feet.
- Keep your back against the pad as you lower the sled.
- Press evenly through both feet and finish smoothly.
Common mistakes
- Lifting your heels off the platform.
- Rebounding at the bottom to start the next rep.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 6–10 |
| Strength | 3–4 | 3–6 |
| Muscular endurance | 2–3 | 12–15 |
Alternative exercises
- Leg Press · Machine
- Barbell Back Squat · Barbell
- Goblet Squat · Dumbbells
Frequently asked questions
What muscles does the Hack Squat work?
Primary muscle group: Quads. Secondary muscles: glutes, adductors.
How many reps should I do for the Hack Squat?
Muscle building: 3–4 sets of 6–10 reps. Strength: 3–4 sets of 3–6 reps. Muscular endurance: 2–3 sets of 12–15 reps.
What can I do instead of the Hack Squat?
Compare the setup and equipment for these alternatives: Leg Press, Barbell Back Squat, Goblet Squat.