Hack Squat

Target Muscle: Glutes Legs
Equipment: Hack Squat
Level: Intermediate
Hack Squat

The Hack Squat is a quad-dominant squat variation performed on a 45° angled sled with shoulder and back support. It removes the balance and core demands of free-weight squats, allowing you to load heavier and focus purely on leg drive. The 45° angle combined with the linear bearing sled creates an exceptionally smooth movement that targets the quadriceps while engaging the glutes and adductors. Reverse-compatible machines (like the MF-HS100) also allow calf raises facing the pad.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Load weight plates evenly on both sides of the sled

  2. Step 2

    2. Step onto the platform and position your shoulders under the shoulder pads

  3. Step 3

    3. Place your feet shoulder-width apart, mid-platform, with toes slightly turned outward

  4. Step 4

    4. Release the safety handles and lower yourself by bending your knees until your thighs are at or below parallel

  5. Step 5

    5. Drive through your entire foot to press back to the starting position

  6. Step 6

    6. Do not lock your knees completely at the top — maintain slight flexion to keep tension on the quads

Pro Tips

  • Foot placement dramatically changes the stimulus: feet high on the platform = more glutes/hamstrings; feet low = more quads; narrow stance = outer quad sweep; wide stance = inner quads/adductors. Do not let your knees cave inward during the press — actively push them outward. Keep your back and hips in contact with the pads throughout. For calf raises, face the pad (reverse position) and perform standard calf raises off the platform edge.