How do you do the Hack Squat (Machine)?

Set your shoulders under the pads and your back flat against the pad. Place your feet about shoulder width on the platform. Release the safeties and lower until your knees reach about 90 degrees, or as deep as you can with good form. Drive back up without locking your knees.

What muscles does the Hack Squat (Machine) work?

Mainly the quads and glutes, with help from the adductors.

What are common Hack Squat (Machine) mistakes?

Placing your feet in a spot that does not suit you. Skipping the machine fit adjustments. Cutting depth short. Letting your knees cave in.

Hack Squat (Machine): how to do it, form cues and muscles worked

How to do it

Set your shoulders under the pads and your back flat against the pad.
Place your feet about shoulder width on the platform.
Release the safeties and lower until your knees reach about 90 degrees, or as deep as you can with good form.
Drive back up without locking your knees.

Key cues

Back flat on the pad
Feet about shoulder width
Knees track out over your toes
Stop short of locking out

Common mistakes

Placing your feet in a spot that does not suit you
Skipping the machine fit adjustments
Cutting depth short
Letting your knees cave in

Muscles worked

Primary: Quads and glutes
Secondary: Adductors

Equipment

Hack squat machine.

References

StrengthLog: Hack Squat
Healthline: Hack Squat
Fitbod: Hack Squat