How to do the Machine Hack Squat
Rest your back against the pad with your shoulders under the supports and feet shoulder-width on the platform.
Release the safety handles and brace your core.
Lower under control until your thighs are parallel to the platform or lower.
Push through the platform to stand up without snapping your knees straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Machine Hack Squat doesn’t suit your gym or your joints.
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