How to Do Hack Squat

Hack Squat is a quads exercise using machine, listed as beginner in the A90 Training Club catalogue.

Also known as Hack Squat Machine, Machine Hack Squat.

Primary muscle

Quads

Equipment

Machine

Difficulty

Beginner

01 / Move with control

How to perform

How to do Hack Squat

  1. 01Position the shoulders under the pads and place the feet hip-width apart on the center of the angled platform.
  2. 02Disengage the safety handles and inhale while bracing the core against the backrest.
  3. 03Lower the weight carriage by bending the knees until the thighs are at least parallel to the footplate.
  4. 04Press through the heels to extend the knees and return the carriage to the top of the machine.
  5. 05Exhale at the peak of the movement and avoid locking the knees fully to keep tension on the quads.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Hack Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain full contact between the lower back and the machine pad throughout the entire range of motion to prevent lumbar shearing.

Same coaching engine used inside the A90 app

05 / FAQ

Hack Squat questions

What muscles does Hack Squat work?

Hack Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Hack Squat correctly?

Position the shoulders under the pads and place the feet hip-width apart on the center of the angled platform. Disengage the safety handles and inhale while bracing the core against the backrest. Lower the weight carriage by bending the knees until the thighs are at least parallel to the footplate. Press through the heels to extend the knees and return the carriage to the top of the machine. Exhale at the peak of the movement and avoid locking the knees fully to keep tension on the quads.

What is the A90 coach tip for Hack Squat?

Maintain full contact between the lower back and the machine pad throughout the entire range of motion to prevent lumbar shearing.

Is Hack Squat suitable for beginners?

Hack Squat is rated beginner in the A90 Training Club catalogue.

What equipment do you need for Hack Squat?

Hack Squat uses machine.

A90 Intelligence

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