Hack Squat
Hack squat machine. Excellent quad isolation. It works mainly the quads, glutes and adductors.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Hack Squat
- Stand on the platform with your back flat against the pad and your shoulders under the pads; feet about shoulder width, slightly forward.
- Straighten the legs to release the safety handles, then lower the sled by bending the knees as deep as you can with a flat back.
- Keep the whole foot on the platform and the knees tracking over the toes.
- Push the platform away through the heels until the legs are almost straight, without locking the knees.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Quads | Quadriceps femoris |
| Primary | Glutes | Gluteus maximus |
| Primary | Adductors | Adductores |
Muscle data from StrengthLog.
Why do it
- Quads with the torso taken out of the equation
- Fixed path — you push, not balance
- Deep knee flexion under control
How Flawless ranks Hack Squat
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Hack Squat by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Hack Squat work?
It works mainly the quads, glutes and adductors.
How do you do Hack Squat?
Stand on the platform with your back flat against the pad and your shoulders under the pads; feet about shoulder width, slightly forward. Straighten the legs to release the safety handles, then lower the sled by bending the knees as deep as you can with a flat back. Keep the whole foot on the platform and the knees tracking over the toes. Push the platform away through the heels until the legs are almost straight, without locking the knees.
How does Flawless rank Hack Squat?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.