At a glance
- Main muscle
- Quads
- Also works
- Glutes
- Equipment
- Machine
- Rep range in Mitta
- 6 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 5 kg
How to do it
- Feet mid-to-low on the platform.
- Go deep, back against the pad.
- Lower under control.
Pick a weight you can lift for 6 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating S
Stable, deep and easy to load, safe to take close to failure. No direct comparative research: S on mechanical grounds.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Pendulum Squat · Machine · rating A
- Smith Machine Squat · Machine · rating A
- Leg Press · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the hack squat.
Let Mitta set the weight.
Mitta plans the hack squat with a weight and rep target for every set, worked out from your last sessions.
Questions about the
hack squat
What muscles does the hack squat work?
The hack squat mainly trains your quads. Your glutes help.
How many reps of the hack squat should I do?
Mitta plans the hack squat at 6 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the hack squat?
Good alternatives that train the same muscle are the pendulum squat, Smith machine squat and leg press.
Is the hack squat good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the hack squat have rating S?
Stable, deep and easy to load, safe to take close to failure. No direct comparative research: S on mechanical grounds.