2 Benefits Of Hack Squat: How To Do The Right Way Hack Squat?

The hack squat is a machine-based exercise that involves leaning against an exercise board at an angle of approximately 45°. This exercise board is equipped with dual sleeves that can be loaded with free-weight plates. Another attachment of the exercise board is dual shoulder pads, which cushion the shoulders/upper trapezius muscles during the movement. Above the shoulder pads, we will find dual handles that can be gripped throughout the movement. This whole mechanism is hinged to the ramps of the hack squat. On the opposite side of the machine, there is a fixed platform to press your feet against. This will move the loaded exercise board, and create some muscle stimulus. 

What About The Hamstrings Muscle Group?

Contrary to common belief, squats in any form do NOT activate the hamstring muscles with any significance. I KNOW, I KNOW, it would only make sense from a biomechanical standpoint that the hamstrings are stimulated from the hip and knee joint movements, right? 

WRONG! 

During the upward phase of the squat, the tensile stimulus of the hamstring is counteracted^[2], as they are shortening proximally (hip extension), but lengthening distally (knee extension). Vise versa during the downward phase of the squat. Do you think I’m bluffing? Well, a 10-week squat based study by Kubo and colleagues^[3], detected an increase in muscle volume of up to 7.5% in the Quadriceps (except rectus femoris), and up to 8.8% in the Gluteus. On the other hand, there was no change in the hamstring muscle group according to the MRI. 

In simple words, the hamstrings are constantly being stretched and squashed throughout the movement, so they do not get the chance to work.

How Are Hack Squat Different From Regular Squats?

Unlike regular squats, the hack variation has a support ramp that guides the movement. This pathway shifts the tension towards the anterior kinetic chain (front)^[4], thereby emphasizing the knee extension phase of the movement. Subsequently, this may prioritize the quadriceps muscles over the glutes^[5]. 

Other than that, the hack squat may not put as much tension on the spine or core stability muscles. This is a result of squatting more horizontally without having to stabilize the load. 

How To Do The Hack Squat?

The Hack squat comes across as an exciting exercise right? If you want to give it a go, I have highlighted an 11-step-by-step guide below. 

1: Set up a hack squat by pinning it to your quarter squat depth 

2: Load up the hack squat sleeves in relation to your training level

3: Lay supinated on the hack squat exercise board pinned against the shoulder pads, then grasp the hack squat handles

4: Position the feet shoulder width apart with a 10 o’clock (left foot) and 2 o clock (right foot) angle 

5: Brace the core and take a deep breath 

6: Press the front of the midfoot and simultaneously extend at the knees to unrack the exercise pad

7: Rotate the safety clips outwards and keep your head straight 

8: Keep the core braced, and plant all weight at the back of the feet

9: Lower the weight by bending at the knees and hips to your full squat depth 

10: From this position breathe out, then press from the midfoot, extend at the knees (straighten) then extend at the hips 

11: Repeat the movement 

ADDITIONAL INFORMATION: When you have completed your set, replace the safety clips by rotating them inwards. 

The 2 Main Benefits Of Hack Squat

Strength & Hypertrophy

As we have already established, a squatting-based exercise can increase the muscle cross-sectional area of the lower body. With the proper intervention of your full-range hack squats, we could look at an average of 31.8% strength increase^[6], in around 10 weeks. 

Sports Transferability

The Hack squat utilizes the human kinetic chain. Let me explain! During the upwards phase of the lift, you would initiate the movement with plantar flexion (ankles), knee extension, and hip extension (triple extensions). By modifying this specific chain of movement, there is an element of sports transferability^[7], especially during aspects like jumping and sprinting. For this reason, the hack squat could be employed during a well-periodized strength & conditioning program. 

3 Of The Most Common Hack Squat Mistakes To Avoid

Squatting Past Depth

A common misconception amongst intermediate ‘gym goers’ is that everyone must perform deep and grueling hack squats, for every rep, set, and workout. Without a doubt, for some these deep hack squats may stimulate more muscle fibers of the lower body. For others who do not possess adequate flexibility, there is always a risk of overstretching, with subsequent soft tissue injuries (i.e. Quadriceps tendons rupture). 

Overloading The Hack Squat

Beginners and intermediate ‘gym goers’ are often guilty of overloading the hack squat. This increases the risk of injury, or poor range of motion to the point that the quadriceps are hardly working. In reality, this is nothing but an ‘ego lift’. 

Heck, I have even followed professional bodybuilders who have racked up over 700 lbs, only to completely rupture both Quadriceps tendons.

Bouncing Off The Momentum

The Hack squat can build up eccentric energy during the downward phase. Without realizing, many lifters use this momentum and combine it with the elastic energy of their tendons^[8] to bounce the weight back up (upward phase). This ‘bounce mechanism’ may help to condition the tendons, but unfortunately heists the tensile stimulus from the lower body muscles. 

To Avoid this mistake, my suggestion would be to pause at the bottom of the movement for 1-2 seconds. This simple alteration could neutralize the downward energy of the lift, and engage the muscles more.

Hack Squat Alternatives To Try

There are many alternatives/variations of the Hack squat that I have mentioned below

• Prone Hack Squat 
• Conventional Barbell Squat 
• Low bar Squat 
• Front Squat 
• Anderson Squat 
• Pin Squat 
• Pause Squat 
• Sumo Squat 
• Bulgarian Split Squat 
• Zercher Squat 
• Box Squats
• Overhead Squats 
• Jefferson Squat 
• Bodyweight Squat 
• Chamber Bar Squat 
• Goblet Squat 
• Pistol Squat
• Leg Press 

Is There Anyone Who Should Skip It?

For anyone who is prone to knee extensor injuries or has an existing knee condition (i.e., ACL pain or sprain), the best option would be to avoid this exercise.

Why so? 

The Hack squat places a lot of tension on knee extension and all the tissues that facilitate the movement (i.e., ACL). The last thing you would want is lower leg injury.

Conclusion

The Hack squat is a great alternative to the conventional Barbell squat. 

It works the muscles of the lower body, emphasizing the quadriceps, but nullifying the hamstrings. 

The Hack squat also has an element of sports transferability from its kinetic chain.

If hack squat is not for you, I have mentioned 18 other alternative exercises that you could look into. 

Avoid the hack squatting mistakes of taking on depths beyond your capabilities, overloading the sleeves, and bouncing at the bottom of the movement. 

Last but not least, those prone to knee extensor injuries could avoid this exercise.

Frequently Asked Questions