How to Do Hack Squat Machine Squat

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

Primary muscle

Quads

Equipment

Machine

Difficulty

Beginner

01 / Move with control

How to perform

How to do Hack Squat Machine Squat

  1. 01Position the shoulders under the padded bolsters and place feet hip-width apart on the footplate.
  2. 02Disengage the safety handles and descend by bending the knees until the thighs are parallel to the platform.
  3. 03Keep the lower back pressed firmly against the backrest throughout the entire range of motion.
  4. 04Drive upward through the heels to return to the starting position without locking the knees.
  5. 05Inhale on the descent and exhale as the weight is pushed away from the body.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Hack Squat Machine Squat

Primary Stabiliser Inactive

Tap to explore manually

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

If the heels lift off the platform, shift the feet higher on the plate to ensure full force transfer through the mid-foot.

Same coaching engine used inside the A90 app

05 / FAQ

Hack Squat Machine Squat questions

What muscles does Hack Squat Machine Squat work?

Hack Squat Machine 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 Machine Squat correctly?

Position the shoulders under the padded bolsters and place feet hip-width apart on the footplate. Disengage the safety handles and descend by bending the knees until the thighs are parallel to the platform. Keep the lower back pressed firmly against the backrest throughout the entire range of motion. Drive upward through the heels to return to the starting position without locking the knees. Inhale on the descent and exhale as the weight is pushed away from the body.

What is the A90 coach tip for Hack Squat Machine Squat?

If the heels lift off the platform, shift the feet higher on the plate to ensure full force transfer through the mid-foot.

Is Hack Squat Machine Squat suitable for beginners?

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

What equipment do you need for Hack Squat Machine Squat?

Hack Squat Machine Squat uses machine.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes hack squat machine squat into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime