The hack squat machine is a fantastic tool for building lower-body strength, particularly in your quadriceps. With back support and guided movement, using the hack squat machine is a great option for beginners, offering a less strenuous alternative to traditional barbell squats. Whether you’re new to strength training or looking for a safer way to target your legs, the hack squat machine is a worthwhile addition to your workout routine.
Once you’re ready to give it a shot, you can visit our brand-new, state-of-the-art hack squat machine inside our Upper East Side fitness center. Plus, you can bring one of our personal trainers with you at your preffered campus to guide your workout and build out the rest of your fitness routine!
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Step 1: Set Up for Success
Begin by adjusting the machine to fit your height. Place your feet shoulder-width apart on the platform and position your back firmly against the padded support. Release the safety handles, ensuring the weight is secure before starting.
Step 2: Lower With Control
Slowly lower yourself by bending your knees and keeping your back against the pad. Stop when the crease of your hip is below your knees in the bottom position. You want to try to get as much hip and knee flexion as possible on the hack squat machine.
Step 3: Push Up with Power
After reaching the parallel squat, push through your heels to return to the starting position.
PRO TIPS:
- Keep your knees aligned with your toes throughout the movement.
- Avoid locking your knees at the top of the motion.
- Engage your core to maintain stability and protect your lower back.
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Complete Your Leg Day: Lower Body Exercises to Complement the Hack Squat
Looking for some more exercises to complement your hack squats and complete your leg day? Check out our experts' sample full lower body workout for you to try at your next visit to the gym.
Warm-Up (5–10 Minutes)
- Dynamic stretches: Focus on leg swings, bodyweight squats, and lunges to prepare your muscles.
- Light cardio: Use a treadmill or stationary bike for 5 minutes at a moderate pace.
Workout
Hack Squat Machine
- Sets/Reps: 3–4 sets of 10–12 reps
- Rest: 60–90 seconds between sets
- Focus: Use a moderate weight that challenges you while allowing proper form. Gradually increase resistance as you grow more confident.
Dumbbell Romanian Deadlifts (RDLs)
- Sets/Reps: 3 sets of 10 reps
- Rest: 60 seconds between sets
- Focus: Keep your back flat and hinge at your hips to activate your hamstrings and glutes. Use light to moderate dumbbells if you're new to RDLs.
Leg Extension Machine
- Sets/Reps: 3 sets of 15 reps
- Rest: 30–60 seconds between sets
- Focus: Adjust the machine to ensure proper range of motion and isolate your quads. Use a lighter weight to emphasize control.
Glute Bridges
- Sets/Reps: 3 sets of 12 reps
- Rest: 30 seconds between sets
- Focus: Lie on your back, bend your knees, and push through your heels to lift your hips toward the ceiling. Squeeze your glutes at the top.