Legs · Hack Squat Machine
Hack Squat
How to do the hack squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Hack Squat Machine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
See it in motion
How to do it
Position yourself on a hack squat machine, lower your body by bending your knees, and push back up to starting position, emphasizing the quads.
- 1Feel your quads and glutes working as you push against the platform
- 2Keep your back pressed against the pad and head neutral
- 3Drive through your heels and extend fully without locking your knees
Common mistakes
- Avoid letting your knees cave in; track them over your toes
- Don't round your back or lift your hips off the pad
- Avoid bouncing out of the bottom; control the movement
Muscles worked
The hack squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Kovo programs the hack squat for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the barbell squat
- How to do the split squat
- How to do the step-up
- How to do the lunge
- How to do the squat
- How to do the bulgarian split squat
Last reviewed April 2026.