What muscles does Hack Squat work?

Hack Squat primarily targets the Quads, with secondary involvement from the Glutes. It is a compound squat movement.

What is the best rep range for Hack Squat?

The typical effective rep range for Hack Squat is 8 to 12 reps per set using Leg Press.

What are the most common mistakes on Hack Squat?

Common form errors on Hack Squat include: Knees caving inwards; Lifting lower back off pad. Focus on: Keep feet flat on platform; Drive through midfoot and heels; Maintain lower back against backrest.

All Exercises

Squat · Compound

Hack Squat

Targets Quads with an optimal working range of 8–12 reps.

Explore Programs (1)

Primary Muscles

Quads

Secondary: Glutes

Typical Rep Range

8–12 reps

Quad Dominant

Equipment Tier

Full Gym Access

Leg Press

Movement Profile

Beginner · Bilateral

Plane: Sagittal

Coaching Cues & Execution

Focus on these technical checkpoints on every working set of Hack Squat:

1 Keep feet flat on platform
2 Drive through midfoot and heels
3 Maintain lower back against backrest

Common Mistakes to Avoid

Watch for these form breakdowns as fatigue accumulates across sets:

✕ Knees caving inwards
✕ Lifting lower back off pad

Structured Programming

Programs Featuring Hack Squat (1)

View all in Program Explorer

Intermediate 5d/wk · 8 wks

PHAT (Power Hypertrophy Adaptive Training)

Layne Norton’s 5-day powerbuilding system combining 2 heavy Upper/Lower Power days (3–5 rep compounds) with 3 high-volume Bodybuilding Hypertrophy days (Back/Shoulders, Lower Body, Chest/Arms).

Calculate weights & view schedule

Substitutions & Variations

Similar Exercises to Hack Squat

Squat Full Gym Access

Coaching Cues & Execution

Common Mistakes to Avoid

Programs Featuring Hack Squat (1)

PHAT (Power Hypertrophy Adaptive Training)

Similar Exercises to Hack Squat

Leg Press

Safety Bar Squat

Back Squat

Bodyweight Squat

Box Squat

Bulgarian Split Squat