Hack Squat Machine · Quadriceps
Machine Hack Squats is the hack squat machine exercise for the quadriceps in the GymStreak library: a compound movement, all intermediate level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The quadriceps is four muscles: the vastus lateralis (outer thigh), vastus medialis (the teardrop above the inner knee), vastus intermedius (underneath) and rectus femoris. All four straighten the knee; the rectus femoris also crosses the hip and helps lift the thigh.
02
On the hack squat, keep your back flat on the pad, use the safety handles, and choose a foot position that lets you go deep without your heels lifting. The hack squat machine lets you squat on an angled sled with your back supported, so you can train the quads hard without balancing a barbell.
03
Build around one squat or leg-press pattern, add a single-leg move such as lunges, and finish with leg extensions if you have a machine. Bodyweight and goblet squats are the best starting points for beginners.
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Free GymStreak calculators that go with quadriceps training.
Guides from the GymStreak blog on this topic.
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