{"id":166770,"date":"2022-09-30T02:07:30","date_gmt":"2022-09-30T07:07:30","guid":{"rendered":"https:\/\/breakingmuscle.com\/?p=166770"},"modified":"2022-09-30T12:02:25","modified_gmt":"2022-09-30T17:02:25","slug":"hack-squat","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/hack-squat\/","title":{"rendered":"How to Do the Hack Squat \u2014 Benefits, Variations, and More"},"content":{"rendered":"<p>When leg day rolls around, many lifters prioritize barbell exercises like squats and Romanian deadlifts. That\u2019s a generally reliable approach for building size and strength, but an aversion to machine exercises can make <a href=\"https:\/\/breakingmuscle.com\/best-leg-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144944\">lower body workouts<\/a> less effective, and it can make gains harder to come by.<\/p>\n<p>If lifters do incorporate machine-based movements, it\u2019s often basic leg extensions or leg curls and maybe a gratuitous set of <a href=\"https:\/\/breakingmuscle.com\/calf-raise\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144945\">calf raises<\/a>. But one specific machine \u2014 a squat variation, in fact \u2014 can be the key to unlocking new muscle growth, increased strength, and improved joint health.<\/p>\n<figure id=\"attachment_166789\" aria-describedby=\"caption-attachment-166789\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-166789\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1822721645.jpg\" alt=\"person in gym on squat machine\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1822721645.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1822721645-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-166789\" class=\"wp-caption-text\">Credit: Vladimir Sukhachev \/ Shutterstock<\/figcaption><\/figure>\n<p>The hack squat is very effective for building the legs and strengthening the knees and hips. It can be a staple in many routines, particularly for those looking to add muscle to their frame. It&#8217;s time to learn the ins and outs of this misunderstood machine.<\/p>\n<ul>\n<li><a href=\"#1\"><strong>How to Do the Hack Squat<\/strong><\/a><\/li>\n<li><a href=\"#2\"><strong>Hack Squat Mistakes to Avoid<\/strong><\/a><\/li>\n<li><a href=\"#3\"><strong>Benefits of the Hack Squat<\/strong><\/a><\/li>\n<li><a href=\"#4\"><strong>Muscles Worked by the Hack Squat<\/strong><\/a><\/li>\n<li><a href=\"#5\"><strong>Who Should Do the Hack Squat<\/strong><\/a><\/li>\n<li><a href=\"#6\"><strong>How to Program the Hack Squat<\/strong><\/a><\/li>\n<li><a href=\"#7\"><strong>Hack Squat Variations<\/strong><\/a><\/li>\n<li><a href=\"#8\"><strong>Hack Squat Alternatives<\/strong><\/a><\/li>\n<li><a href=\"#9\"><strong>Frequently Asked Questions<\/strong><\/a><\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor1how-to-do-the-hack-squat\"><strong><a id=\"1\" class=\"linkj\"><\/a><\/strong>How to Do the Hack Squat<\/h2>\n<p>The majority of commercial gyms have at least one hack squat machine, but different equipment manufacturers have slightly different designs. Some are almost completely horizontal, with the lifter lying flat on their back and moving along fixed tracks. Some machines are designed with a full support and shoulder pads on an angled track and foot platform.<\/p>\n<p>Most commonly, however, a seated pad is set up on a 45-degree slant, sometimes called a \u201clinear&#8221; or &#8220;hip sled&#8221; hack squat. An angled foot platform allows your entire lower body to run parallel to the weighted sled, with a seat designed to keep your upper body vertical. There is often a pad supporting the lower to mid-back, no upper back support, and a pair of handles on either side of the seat to hold onto.<\/p>\n<h3 id=\"step-1-get-your-stance-right\">Step 1 \u2014 Get Your Stance Right<\/h3>\n<figure id=\"attachment_166783\" aria-describedby=\"caption-attachment-166783\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-166783\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Hack-squat-start.jpg\" alt=\"person in gym on squat machine\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Hack-squat-start.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Hack-squat-start-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-166783\" class=\"wp-caption-text\">Credit: Darryl Rose Fitness \/ YouTube<\/figcaption><\/figure>\n<p>Take a seat and place your feet on the platform. Your lower body flexibility and mobility will influence exactly where you set your feet. The key is to be able to keep your heels flat on the platform as your knees bend fully throughout the entire range of motion.<\/p>\n<p>It\u2019s about finding the sweet spot, which is often around hip-width toward the middle of the platform. Don\u2019t place your feet too high on the platform, too low, too narrow, or too wide \u2014 <strong>find your Goldilocks stance<\/strong>. What matters most is allowing your knee and ankle joints to achieve a long, pain-free range of motion.<\/p>\n<p>Keep your legs slightly bent without disengaging the safety pins. Sit with your back supported on the pad. Keep your posture upright with your shoulders pulled back.<\/p>\n<p><strong>Form Tip:<\/strong> Try wearing <strong>a pair of shoes that add to your lower body support<\/strong>. Sometimes minimalist shoes can create an inadequate base and exacerbate foot issues people have with arch collapse. If it takes switching out of your bare feet or Chuck Taylors and wearing a sturdy pair of lifting shoes while performing a few sets, take the extra step to get the most out of the lift.<\/p>\n<h3 id=\"step-2-lower-yourself-into-a-deep-squat\">Step 2 \u2014 Lower Yourself into a Deep Squat<\/h3>\n<figure id=\"attachment_166784\" aria-describedby=\"caption-attachment-166784\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-166784\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/hack-squat-bottom.jpg\" alt=\"Person in gym on squat machine\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/hack-squat-bottom.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/hack-squat-bottom-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-166784\" class=\"wp-caption-text\">Credit: Darryl Rose Fitness \/ YouTube<\/figcaption><\/figure>\n<p>Press through your entire foot and straighten your legs while releasing the safety. Grip the side handles tightly. Maintain good posture and don\u2019t compromise a \u201cproud\u201d chest position.<\/p>\n<p>Slowly lower your body by bending your knees until your upper thigh is roughly 90-degrees to your hip joint \u2014 <strong>as long as your knees can handle it without pain<\/strong>. Keep your feet flat on the platform and maintain contact between your hips and the pad. Pause briefly in the bottom position.<\/p>\n<p><strong>Form Tip:<\/strong> No matter the specific model of hack squat machine, squeeze the handles tightly throughout the exercise. Keeping a tight grip can improve upper body stability and reinforce a strong posture. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3472517\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144938\">1<\/a>)<\/p>\n<h3 id=\"step-3-lift-strong-to-lockout\">Step 3 \u2014 Lift Strong to Lockout<\/h3>\n<figure id=\"attachment_166785\" aria-describedby=\"caption-attachment-166785\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-166785\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Hack-squat-press.jpg\" alt=\"Person in gym on squat machine\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Hack-squat-press.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Hack-squat-press-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-166785\" class=\"wp-caption-text\">Credit: Darryl Rose Fitness \/ YouTube<\/figcaption><\/figure>\n<p>Without bouncing out of the bottom position, straighten your legs by applying strong and steady pressure through both feet. <strong>Don\u2019t let your knees cave inward or bow outward<\/strong>.<\/p>\n<p>Press hard into the platform, transferring a powerful leg drive through your hips and into the seat, as you straighten your legs and \u201cstand\u201d back into the top position.<\/p>\n<p><strong>Form Tip:<\/strong> The hack squat is ideal for accumulating mechanical tension, which is very effective for <a href=\"https:\/\/breakingmuscle.com\/how-to-build-muscle\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144946\">hypertrophy<\/a> (muscle growth). (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20847704\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144939\">2<\/a>) To keep the working muscles under tension, stop just shy of fully extending or straightening your legs, and keep your knee and hip joints slightly flexed (before lockout).<\/p>\n<h2 id=\"sc-namejump-anchor2hack-squat-mistakes-to-avoid\"><strong><a id=\"2\" class=\"linkj\"><\/a><\/strong>Hack Squat Mistakes to Avoid<\/h2>\n<p>Like most multi-joint movements, not paying attention to details can invite the use of sloppy form and dangerous technique. Troubleshooting this by pinpointing specific mistakes can help you stay ahead of the curve. Here\u2019s how to prevent these follies from taking hold.<\/p>\n<h3 id=\"insufficient-range-of-motion\">Insufficient Range of Motion<\/h3>\n<p>Partially bending your knees and performing shallow reps is often due to excessively heavy weight that cannot be lifted through a full range of motion. This <strong>reduces muscle activity and short-changes your results<\/strong>. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31230110\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144940\">3<\/a>)<\/p>\n<figure id=\"attachment_166788\" aria-describedby=\"caption-attachment-166788\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-166788\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_666553324.jpg\" alt=\"person in gym on hack squat machine\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_666553324.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_666553324-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-166788\" class=\"wp-caption-text\">Credit: Africa Studio \/ Shutterstock<\/figcaption><\/figure>\n<p>A joint should be trained through its entire available active range of motion. It should also be made strong through that range. (<a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/sms.14006\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144941\">4<\/a>) There\u2019s no reason why this shouldn\u2019t be the case for basically every load-bearing joint in the body \u2014 that\u2019s how you build general physical preparedness and drastically reduce injury risk.<\/p>\n<p>Free weight movements like <a href=\"https:\/\/breakingmuscle.com\/reverse-lunge\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144952\">lunges<\/a> or <a href=\"https:\/\/breakingmuscle.com\/front-squat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144953\">front squats<\/a> involve plenty of total-body stabilizing and muscular coordination, but the hack squat machine lets you pursue a healthy, deep range of motion while loading all involved muscles and distributing stress evenly across joints.<\/p>\n<p>The machine\u2019s support pads drastically reduce the stabilizing and coordination elements, so you can and should focus solely on working through a complete range of motion.<\/p>\n<p><strong>Avoid it:<\/strong> Keep the weight on the lighter side to ensure a full range of motion. Aim to get your upper thigh at a 90-degree angle to your hips on every repetition. When you can do the desired set of reps with that range of motion, it\u2019s time to progress to a heavier load.<\/p>\n<h3 id=\"lifting-your-heels\">Lifting Your Heels<\/h3>\n<p>Whether this comes from poor ankle mobility, general negligence, or an attempt to \u201ctarget the quads\u201d more than simple flat-footed squatting, it\u2019s best to <strong>avoid rising onto your toes<\/strong>, especially when you\u2019re learning the hack squat.<\/p>\n<figure id=\"attachment_166787\" aria-describedby=\"caption-attachment-166787\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-166787\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1902054988.jpg\" alt=\"legs of person in gym squatting on machine \" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1902054988.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1902054988-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-166787\" class=\"wp-caption-text\">Credit: djile \/ Shutterstock<\/figcaption><\/figure>\n<p>Lifting your heels off of the platform places all of the weight and stress onto the balls of your feet, and will result in plenty of stress also being placed on your knee joints. While some lifters\u2019 knees may be able to handle this extreme stress, it\u2019s still not winning the risk:reward ratio.<\/p>\n<p><strong>Avoid it:<\/strong> Think about elevating the toes slightly off the platform during your descent. This will emphasize your heels staying down. <strong>Think about pressing \u201caway\u201d with your feet<\/strong> like you\u2019re about to jump backward, rather than pressing \u201cstraight down\u201d, as if you\u2019re about to jump up. This will help keep your full foot involved, and encourage your heels to stay planted.<\/p>\n<h3 id=\"slouching-with-a-weak-core\">Slouching with a Weak Core<\/h3>\n<p>It may seem like a relatively insignificant detail since the hack squat is a lower body exercise, but your <strong>upper body posture plays a role in performance<\/strong>. It\u2019s just like any exercise \u2014 the more muscles the entire body can involve in bracing and tightness, the better quality the lift will be as a whole.<\/p>\n<figure id=\"attachment_166790\" aria-describedby=\"caption-attachment-166790\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-166790\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1759303145.jpg\" alt=\"muscular person using squat machine\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1759303145.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1759303145-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-166790\" class=\"wp-caption-text\">Credit: kristian ezcurra \/ Shutterstock<\/figcaption><\/figure>\n<p>With the hack squat, slouching forward and not keeping an engaged core can result in you \u201cleaking strength\u201d for the lift, which <strong>reduces your ability to apply maximum force<\/strong>.<\/p>\n<p><strong>Avoid it<\/strong>: Begin upper body bracing with your grip strength. Hold on to those handles tightly to and tense your upper back by squeezing your shoulder blades together. Maintain that tension throughout the whole set.<\/p>\n<h2 id=\"sc-namejump-anchor3benefits-of-the-hack-squat\"><strong><a id=\"3\" class=\"linkj\"><\/a><\/strong>Benefits of the Hack Squat<\/h2>\n<p>The hack squat can be a key player in your leg workout whether you\u2019re after muscular size or raw <a href=\"https:\/\/breakingmuscle.com\/how-to-build-strength\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144947\">strength and power<\/a>. Just because it\u2019s a machine doesn\u2019t make it less effective than a barbell.<\/p>\n<h3 id=\"leg-size\">Leg Size<\/h3>\n<p>The hack squat removes the need for total-body stabilizing and spatial awareness, and creates <strong>a fixed path movement<\/strong>. This allows greater \u201cisolation\u201d to the lower body. While it\u2019s still a multi-joint exercise involving the hips, knees, and ankles, the muscles above the waist are not directly targeted like they would be during back squats, for example.<\/p>\n<figure id=\"attachment_166792\" aria-describedby=\"caption-attachment-166792\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-166792\" src=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1989818846.jpg\" alt=\"person with very long hair on squat machine\" width=\"760\" height=\"427\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1989818846.jpg 760w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2022\/09\/Shutterstock_1989818846-120x68.jpg 120w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-166792\" class=\"wp-caption-text\">Credit: Vladimir Sukhachev \/ Shutterstock<\/figcaption><\/figure>\n<p>This makes it easier to tap into the muscles of the lower body and stimulate them for hypertrophy (muscle growth). The unique angle of the machine also allows the muscles to be put under <strong>constant tension<\/strong>, which further stimulates growth.<\/p>\n<h3 id=\"lower-body-strength\">Lower Body Strength<\/h3>\n<p>Because the hack squat involves the quadriceps, hamstrings, and glutes, it has the potential to be loaded with relatively heavy weights. Your legs can be targeted with <strong>decreased strain on the lower back<\/strong>, making the hack squat an effective way to build lower body strength without the lower back wear and tear from barbell squats or <a href=\"https:\/\/breakingmuscle.com\/deadlift\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144954\">deadlifts<\/a>.<\/p>\n<h3 id=\"knee-strengthening\">Knee Strengthening<\/h3>\n<p>It\u2019s no secret that the knee joint is put under a fair amount of pressure when performing the hack squat, and that\u2019s actually the reason why many lifters avoid the movement altogether. However, for healthy individuals without pre-existing knee issues, this can create <strong>beneficial stress on the connective tissues of the knee<\/strong>, and joint health can potentially improve in the long-term.<\/p>\n<p>To make any joint stronger, just like making any muscle stronger, a lifter will have to get comfortable with a bit of discomfort. Improving joint strength requires adding (reasonable) stress to that joint, and using sound technique, appropriate loading, and progressive volume is the most effective path.<\/p>\n<h2 id=\"sc-namejump-anchor4muscles-worked-by-the-hack-squat\"><strong><a id=\"4\" class=\"linkj\"><\/a><\/strong>Muscles Worked by the Hack Squat<\/h2>\n<p>As a squat variation, the hack squat certainly targets your legs. The machine\u2019s path and angle of resistance offer a unique training variety and stimulate the muscles slightly differently than other variations, making it a highly effective movement.<\/p>\n<h3 id=\"quadriceps\">Quadriceps<\/h3>\n<p>The quads are the main muscle group hit by the hack squat. This is a group of four muscles on the front of the thigh that attach through one common tendon at the top of the knee. Since they have one common point of attachment, it\u2019s difficult to isolate the quad muscles individually, but the hack squat trains them very effectively as a group.<\/p>\n<p>The quadriceps\u2019 main role is to extend the knee joint (straighten the leg), so <strong>achieving a deep knee bend<\/strong> is important to work the muscles through a <strong>full range of motion<\/strong>.<\/p>\n<h3 id=\"glutes-and-hamstrings\">Glutes and Hamstrings<\/h3>\n<p>The hamstrings and glutes, the entire back half of your upper legs, are relatively less involved during the hack squat. Both muscle groups play a role in hip extension (pulling your lower body backward in line with your torso), which isn\u2019t a significant movement pattern during the hack squat.<\/p>\n<p>The glutes and hamstrings both play a small role in <strong>controlling your descent<\/strong> and <strong>transitioning out of the bottom<\/strong> position.<\/p>\n<h3 id=\"hip-flexors\">Hip Flexors<\/h3>\n<p>Your hip flexor muscles, found above your quadriceps on either side of your pelvis, are also involved in the hack squat. They work to bring your thighs closer to your torso, so they are highly activated in the lower part of the range of motion.<\/p>\n<p>Because your legs are set at a fixed angle relative to your torso, your hips flexors are <strong>under constant tension<\/strong> because the hack squat keeps your hip joint from fully extending (stretching) throughout the movement.<\/p>\n<h2 id=\"sc-namejump-anchor5who-should-do-the-hack-squat\"><strong><a id=\"5\" class=\"linkj\"><\/a><\/strong>Who Should Do the Hack Squat<\/h2>\n<p>This exercise spans a broader audience than may meet the eye. While it is a relatively specialized machine, it can be used very effectively by lifters with a variety of training goals.<\/p>\n<h3 id=\"muscle-focused-lifters\">Muscle-Focused Lifters<\/h3>\n<p>The hack squat is an effective movement for any lifter who wants to make their legs grow. It\u2019s a staple in many bodybuilders\u2019 quad-focused workouts because it allows the quadriceps to take the majority of training stimulus with minimal strain on the lower back or other supporting muscles.<\/p>\n<p>Lifters who have a hard time isolating their quads with other movements like <a href=\"https:\/\/breakingmuscle.com\/back-squat-vs-front-squat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144948\">barbell squats<\/a>, due to having <a href=\"https:\/\/breakingmuscle.com\/best-exercises-for-tall-people\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144949\">longer legs<\/a>, poor leverages, or mobility restrictions, may particularly benefit from the hack squat. There\u2019s no escape from plenty of quad activation with this movement.<\/p>\n<h3 id=\"lifters-with-back-injuries\">Lifters with Back Injuries<\/h3>\n<p>The hack squat can be useful for <a href=\"https:\/\/breakingmuscle.com\/how-to-build-muscle-over-40-training-tips\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144950\">lifters with prior back injuries<\/a> who want to continue hard leg training. If your spine can no longer handle squatting with a barbell on your back, the hack squat can allow you to keep loading relatively heavy weights with a big compound (multi-joint) squat variation.<\/p>\n<h3 id=\"beginners\">Beginners<\/h3>\n<p>Beginners can often benefit from the added stability and predictability of the hack squat machine. The movement pattern is pre-determined, so lifters are able to use proper technique more easily. Using the hack squat <strong>in conjunction with<\/strong> more challenging movements (like <a href=\"https:\/\/breakingmuscle.com\/back-squat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144955\">squats<\/a> and lunges) can be a great way to find results faster and build crucial training confidence.<\/p>\n<h2 id=\"sc-namejump-anchor6how-to-program-the-hack-squat\"><strong><a id=\"6\" class=\"linkj\"><\/a><\/strong>How to Program the Hack Squat<\/h2>\n<p>The hack squat is most often used as a secondary exercise, performed after another compound lift like squats, deadlifts, or even <a href=\"https:\/\/breakingmuscle.com\/bulgarian-split-squat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144956\">split squats<\/a>. This allows the hack squat to more thoroughly work the target muscles without affecting the stability requirements of free weight exercises.<\/p>\n<h3 id=\"moderate-weight-moderate-repetition\">Moderate Weight, Moderate Repetition<\/h3>\n<p>For optimal muscle-building, the best course of action is to chase reps into the double-digits. <strong>Three to five sets of 10 or more reps<\/strong>. Aim to accumulate relatively high training volume on this exercise \u2014 plenty of sets and reps \u2014 to maximize the hypertrophy signal.(<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4562558\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144942\">5<\/a>)<\/p>\n<h3 id=\"moderate-to-heavy-weight-lower-repetition\">Moderate to Heavy Weight, Lower Repetition<\/h3>\n<p>If you decide to make the hack squat your primary movement of the workout, you can increase the weight used and lower the reps, since your central nervous system will have a little bit more in the tank when you\u2019re completely fresh. <strong>Four to five sets of five to eight reps<\/strong> will let you move heavier weights while still maintaining perfect form.<\/p>\n<h2 id=\"sc-namejump-anchor7hack-squat-variations\"><strong><a id=\"7\" class=\"linkj\"><\/a><\/strong>Hack Squat Variations<\/h2>\n<p>The hack squat machine is one specific exercise, but the hack squat movement is, itself, a more general <a href=\"https:\/\/breakingmuscle.com\/best-leg-exercises\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144951\">squat variation<\/a>. There are several options to get the strength-building and joint health benefits if you don\u2019t have access to a genuine hack squat machine.<\/p>\n<h3 id=\"landmine-hack-squat\">Landmine Hack Squat<\/h3>\n<p>The landmine hack gives your ankles a more open angle to move through because your feet are flat on the ground rather than angled. That means <strong>happier knees<\/strong> and <strong>even more range of motion<\/strong>. Having the weight set in a <a href=\"https:\/\/breakingmuscle.com\/best-landmine-exercises\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144957\">landmine unit<\/a> also allows you to make minor lateral adjustments to find the perfect groove.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"Lee Boyce Landmine Hack Squat\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_XLDF8jKs2h4\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FXLDF8jKs2h4%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/XLDF8jKs2h4\" \/><meta itemprop=\"duration\" content=\"PT51S\" \/><meta itemprop=\"uploadDate\" content=\"2019-06-23T12:41:39Z\" \/><\/div><div id=\"lyte_XLDF8jKs2h4\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FXLDF8jKs2h4%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Lee Boyce Landmine Hack Squat<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/XLDF8jKs2h4\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FXLDF8jKs2h4%2F0.jpg\" alt=\"Lee Boyce Landmine Hack Squat\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"www.leeboycetraining.com Due to the flat foot angle, this is much nicer on the knees and hips than a typical hack squat that places the feet on a platform. Aiming for high reps is most effective to hit the quads.\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>Turning around and having your back against the weight plates allows you to find the perfect degree of \u201cbody lean\u201d and the right foot position, similar to squatting with a Smith machine, without the confines of a completely fixed path. This combines to deliver <strong>a great pump<\/strong>, since you\u2019re constantly using your quads to push back against the weight and maintain your body\u2019s angle.<\/p>\n<h3 id=\"barbell-hack-squat\">Barbell Hack Squat<\/h3>\n<p>Technically speaking, this is <strong>the original hack squat<\/strong>. Named after George Hackenschmidt, a European strongman from the very early 20th century, this movement is done by placing a barbell just behind your heels, squatting down, grabbing the bar, and lifting it up.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"OLD SCHOOL BARBELL HACK SQUAT #shorts\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_cSa8bVvj7F0\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FcSa8bVvj7F0%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/cSa8bVvj7F0\" \/><meta itemprop=\"duration\" content=\"PT14S\" \/><meta itemprop=\"uploadDate\" content=\"2022-07-03T23:28:58Z\" \/><\/div><div id=\"lyte_cSa8bVvj7F0\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FcSa8bVvj7F0%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">OLD SCHOOL BARBELL HACK SQUAT #shorts<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/cSa8bVvj7F0\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FcSa8bVvj7F0%2F0.jpg\" alt=\"OLD SCHOOL BARBELL HACK SQUAT #shorts\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"OLD SCHOOL BARBELL HACK SQUAT #shorts\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>Elevating your heels with a block or weight plate changes the angle of your ankles, similar to wearing weightlifting shoes, and <strong>encourages a deep squat position<\/strong>. The barbell also acts as a counterbalance and allows an upright torso, which <strong>reduces lower back strain<\/strong>.<\/p>\n<h3 id=\"reverse-hack-squat\">Reverse Hack Squat<\/h3>\n<p>This is a simple variation of the hack squat done on machines with full back supports and shoulder pads. By <strong>facing into the machine<\/strong>, you can allow your hips to move backwards, similar to a barbell back squat, which can <strong>increase hamstring and glute activity<\/strong>.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"Reverse Hack Squat\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_miUvtSKdKjA\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FmiUvtSKdKjA%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/miUvtSKdKjA\" \/><meta itemprop=\"duration\" content=\"PT16S\" \/><meta itemprop=\"uploadDate\" content=\"2022-09-19T22:20:05Z\" \/><\/div><div id=\"lyte_miUvtSKdKjA\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FmiUvtSKdKjA%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Reverse Hack Squat<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/miUvtSKdKjA\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FmiUvtSKdKjA%2F0.jpg\" alt=\"Reverse Hack Squat\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Reverse Hack Squat\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>However, you <strong>must maintain a neutral spine<\/strong>. Hinging excessively at the hips and creating a more horizontal torso angle can drastically increase stress on your lower back. Some lifters may also find that their knees move forward and hit the machine\u2019s rails, forcing them to keep their knees and lower legs at an awkward or inefficient angle.<\/p>\n<h2 id=\"sc-namejump-anchor8hack-squat-alternatives\"><strong><a id=\"8\" class=\"linkj\"><\/a><\/strong>Hack Squat Alternatives<\/h2>\n<p>Without a hack squat machine or effective variations, there are several effective machine-based movement to build lower body size and strength with reduced joint strain.<\/p>\n<h3 id=\"leg-press\">Leg Press<\/h3>\n<p>This may be the most common hack squat alternative since the two movements share many similarities. Both exercises keep your feet on a platform, which places your knees as the prime moving joint rather than your hips, and affects muscle recruitment. Both movements also require your hips to remain flexed due to your lower body\u2019s position relative to your upper body.<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"How-To Use the &amp;quot;Angled Leg Press&amp;quot; Machine\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_VFk3RzndUEc\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FVFk3RzndUEc%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/VFk3RzndUEc\" \/><meta itemprop=\"duration\" content=\"PT1M28S\" \/><meta itemprop=\"uploadDate\" content=\"2014-09-16T23:19:54Z\" \/><\/div><div id=\"lyte_VFk3RzndUEc\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FVFk3RzndUEc%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">How-To Use the &quot;Angled Leg Press&quot; Machine<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/VFk3RzndUEc\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FVFk3RzndUEc%2F0.jpg\" alt=\"How-To Use the &amp;quot;Angled Leg Press&amp;quot; Machine\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Learn how to do a Squat Press using the Angled Leg Press machine with Gold&#039;s Gym Tri-Cities Fitness Instructor Terin Pratt! Find more Instructional Videos: http:\/\/www.youtube.com\/playlist?list=PLa9_VjaonqQ1mhUvZ4aj4B60l1AM_Mczg ---------- Subscribe to see more video... Find us on Facebook at https:\/\/www.facebook.com\/GoldsGymTriCities\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>The leg press may be a suitable option for people who experience too much knee stress from hack squats, since the foot platform is now moving toward your body as opposed to your body moving toward the foot platform. This subtle change can make a big difference for managing knee stress. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11528346\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"144943\">6<\/a>)<\/p>\n<h3 id=\"smith-machine-squat\">Smith Machine Squat<\/h3>\n<p>The Smith machine squat is another popular and effective alternative to the hack squat (and a relatively popular alternative to barbell squatting, too).<\/p>\n<div class=\"video-wrapper\"><div class=\"lyte-wrapper\" title=\"Smith squat angle\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_Ohtkmeu4yOI\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FOhtkmeu4yOI%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Ohtkmeu4yOI\" \/><meta itemprop=\"duration\" content=\"PT1M22S\" \/><meta itemprop=\"uploadDate\" content=\"2015-08-01T00:37:23Z\" \/><\/div><div id=\"lyte_Ohtkmeu4yOI\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FOhtkmeu4yOI%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Smith squat angle<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/Ohtkmeu4yOI\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FOhtkmeu4yOI%2F0.jpg\" alt=\"Smith squat angle\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"Smith squat angle\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>One key benefit to the Smith machine is the ability to set your feet well in front of the bar, ensuring a vertical shin angle. Because this position does not allow your knees to move forward, there\u2019s extremely little stress on your knee joints (which also means little joint-strengthening benefit). However, the muscular stress on the quadriceps is significantly increased.<\/p>\n<h2 id=\"sc-namejump-anchor9faqs\"><strong><a id=\"9\" class=\"linkj\"><\/a><\/strong>FAQs<\/h2>\n<p><strong>Should I always squat deep?<\/strong><\/p>\n<p>Generally, you&#8217;ll stimulate <strong>better overall results<\/strong> \u2014 more muscle growth, more strength, and more mobility \u2014 by working in the <strong>maximum range of motion<\/strong> you can achieve in the working joints. If you&#8217;re physically unable to squat extremely deep, squat to your current best depth.<\/p>\n<p>With consistency and effort, your <strong>range of motion will improve<\/strong> right along with your muscle gains and your weights. The only time to avoid squatting deep is when you make a <strong>conscious decision<\/strong> to adjust the range of motion to apply a specific training method.<\/p>\n<p>For example, some lifters might deliberately perform short range of motion squats to use heavier weights as a short-term overload phase, before returning to full range of motion training. That&#8217;s a far cry from accidentally loading too much weight on the bar and shaving reps high to massage your ego.<\/p>\n<h2 id=\"time-to-hack-it\">Time to Hack It<\/h2>\n<p>The hack squat is a movement that is for everyone and not for everyone at the same time. Rather than vilifying certain exercises based on what the pro-barbell \u201cgym bros\u201d say or what the functional-based \u201cresearch\u201d may purport with insufficient context, it\u2019s better to remember that everyone isn\u2019t built the same. Your individual mileage may vary with any exercise, and it\u2019s up to you to apply the power of trial and error.<\/p>\n<p>Hack squats can provide significant benefits when it comes to quad strengthening and muscle-building. The movement caters to both the beginning lifter looking to find his groove and the advanced lifter who\u2019s putting the finishing touches on their lower body physique. Give the lift a fair try and discover how it works for you.<\/p>\n<h2 id=\"references\">References<\/h2>\n<ol>\n<li>Gontijo, L. B., Pereira, P. D., Neves, C. D., Santos, A. P., Machado, D., &amp; Bastos, V. H. (2012). Evaluation of strength and irradiated movement pattern resulting from trunk motions of the proprioceptive neuromuscular facilitation. <em>Rehabilitation research and practice<\/em>, <em>2012<\/em>, 281937. https:\/\/doi.org\/10.1155\/2012\/281937<\/li>\n<li>Schoenfeld B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. <em>Journal of strength and conditioning research<\/em>, <em>24<\/em>(10), 2857\u20132872. https:\/\/doi.org\/10.1519\/JSC.0b013e3181e840f3<\/li>\n<li>Kubo, K., Ikebukuro, T., &amp; Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. <em>European journal of applied physiology<\/em>, <em>119<\/em>(9), 1933\u20131942. https:\/\/doi.org\/10.1007\/s00421-019-04181-y<\/li>\n<li>Pallar\u00e9s, JG, Hern\u00e1ndez-Belmonte, A, Mart\u00ednez-Cava, A, Vetrovsky, T, Steffl, M, Courel-Ib\u00e1\u00f1ez, J. Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. <em>Scand J Med Sci Sports<\/em>. 2021; 31: 1866\u2013 1881. https:\/\/doi.org\/10.1111\/sms.14006<\/li>\n<li>Mangine, G. T., Hoffman, J. R., Gonzalez, A. M., Townsend, J. R., Wells, A. J., Jajtner, A. R., Beyer, K. S., Boone, C. H., Miramonti, A. A., Wang, R., LaMonica, M. B., Fukuda, D. H., Ratamess, N. A., &amp; Stout, J. R. (2015). The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. <em>Physiological reports<\/em>, <em>3<\/em>(8), e12472. https:\/\/doi.org\/10.14814\/phy2.12472<\/li>\n<li>Escamilla, R. F., Fleisig, G. S., Zheng, N., Lander, J. E., Barrentine, S. W., Andrews, J. R., Bergemann, B. W., &amp; Moorman, C. T., 3rd (2001). Effects of technique variations on knee biomechanics during the squat and leg press. <em>Medicine and science in sports and exercise<\/em>, <em>33<\/em>(9), 1552\u20131566. https:\/\/doi.org\/10.1097\/00005768-200109000-00020<\/li>\n<\/ol>\n<p><em>Featured Image: kristian ezcurra \/ Shutterstock<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>When leg day rolls around, many lifters prioritize barbell exercises like squats and Romanian deadlifts. That\u2019s a generally reliable approach for building size and strength, but an aversion to machine exercises can make lower body workouts less effective, and it can make gains harder to come by. If lifters do incorporate machine-based movements, it\u2019s often basic leg extensions&#8230;<\/p>\n","protected":false},"author":1498,"featured_media":166782,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4693,4653],"tags":[4730,3613,4735,1999,310,245],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Do the Hack Squat \u2014 Benefits, Variations, and More - Breaking Muscle<\/title>\n<meta name=\"description\" content=\"Don&#039;t automatically march into the squat rack on leg day. 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