Glutes - Hack Squat

Glutes - Hack Squat
Hack squats are a great way to get the benefits of squats without the stress on the knees. Main and Helper muscles targeted with Hack Squats


  • Compound Exercise
  • Main muscle targeted – lower body
  • Helper muscles – Abdominals

Male | Female


Load the machine with the required weight. Don’t go too heavy, you can always add more, but being compressed by too much weight is a really bad position to be in. Place your back against the back pad of the sled, with your shoulders against the shoulder pads, have your feet slightly away from you and release the safety clamp. Flex your hips and knees to squat down. Your knees should be in line with your feet and not extend past the line of your toes. Press up, but make sure your heels stay on the pad. You should not be raising up on your toes at all.

Why it’s good:

Squats are the fastest way to a strong, healthy and attractive lower body, hack squats on the machine remove much of the stress on the joints, while still working a lot of the same areas.

What to watch out for:

Don’t put too much weight on the machine. It can be quite painful and embarrassing to be stuck beneath it.

Snapshot: Hack Squat

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