Hack squat

Home › Exercises › Quads › Hack squat

How to do it

Back flat against the pad, feet slightly forward; descend to at least 90° of knee bend

Muscles worked

Mainly cuadriceps. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.

Common mistakes to avoid

• Letting the knees cave inward (valgus) when pushing, instead of keeping them tracking over the feet.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Back squat
• Front squat
• Goblet squat
• Leg press
• Dumbbell lunges

Add it to your routine

FitnessAI can generate a personalized routine that includes Hack squat based on your level, goal and available days.

Frequently asked questions

What muscles does Hack squat work?

Hack squat mainly works the cuadriceps muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Hack squat should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for cuadriceps to your level (about 10–20 sets per muscle per week).

Is Hack squat good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow cuadriceps.

⚡ Create your free routine in 60s

Personalized gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.