Watch the video below to see a demonstration of proper form and technique for the hack squat exercise. You can also check out some more quads exercise videos or find exercises for other muscle groups.

Instructions for Hack Squat

To perform a set of hack squat:

  1. Starting Position

    Load the hack squat machine with the appropriate weight before stepping onto the platform. Stand with your feet shoulder width apart and your shoulders against the pads. Your trunk should be in a neutral position and supported on the back bench.

  2. Eccentric (Lowering) Motion

    Maintain the alignment of your trunk as you push your hips back and down as though sitting on a stool beneath you. Stop when you thighs are parallel to the platform or you can no longer maintain the position of your trunk against the back bench.

  3. Bottom Position

    Pause at the bottom position for a 2 sec count while maintining whole body tension and the alignment of your trunk.

  4. Concentric (Upward) Motion

    Drive into the platform with your feet, to extend your legs and raise your torso, until you are standing straight. Remember to breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of hack squat repetitions before resting.

This completes one set of hack squat.