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
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
Hack Squat strength standards
See how your hack squat ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM137.5 lb
Silvere1RM242.5 lb
Golde1RM382.5 lb
Platinume1RM530 lb
Diamonde1RM617.5 lb
Champione1RM695 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the hack squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed April 2026.