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How to do the Hack Squat

The Hack Squat is a compound plate-loaded machine exercise that mainly works your quads, with help from your glutes. Focus on three things: lower until thighs are parallel; keep your back on the pad; drive up through mid-foot.

QuadsGlutesPlate-loaded machine

Setup

  1. 1Shoulders under pads
  2. 2Feet mid-platform, shoulder-width

Three cues

  1. 1Lower until thighs are parallel
  2. 2Keep your back on the pad
  3. 3Drive up through mid-foot

Most common mistake

Heels lift

Move feet higher on the platform

In Hindi · हिन्दी में

  1. 1जाँघें बराबर होने तक उतरें
  2. 2पीठ पैड पर टिकी रहे
  3. 3पैर के बीच से ऊपर धकेलें

आम गलती: एड़ियाँ उठें तो, पैर प्लेटफ़ॉर्म पर ऊपर रखें

Alternatives to the Hack Squat

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Hack Squat set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.