ex_BJ3PA6

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Upper Legs · Leverage Machine

Hack Squat Machine Squat

beginnerstrengthMale & female model

Hack Squat Machine Squat is a beginner compound strength exercise that works the quads (upper legs), with the glutes and hamstrings assisting. It needs a leverage machine. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Leverage Machine
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Quadriceps · Quadriceps Femoris

Secondary muscles

Glutes · gluteus maximus, gluteus mideus
Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus

How to do Hack Squat Machine Squat

Position yourself on the hack squat machine with your shoulders under the pads and your feet shoulder-width apart on the foot platform. Keep your back pressed against the backrest.
Release the safety handles and slowly lower your body by bending your knees until your thighs are parallel to the foot platform.
Push through your heels to extend your legs and return to the starting position.
Repeat for the desired number of repetitions.

Form tips

Keep your back pressed against the backrest throughout the exercise.
Focus on keeping your knees aligned with your toes to avoid straining your joints.
Exhale as you push up and inhale as you lower your body.

Hack Squat Machine Squat alternatives

Landmine Hack Squat

Quads · intermediate

Bodyweight Squat

Quads · beginner

Dumbbell Front Squat

Quads · intermediate

Bodyweight Wall Squat

Quads · intermediate

More quads exercises

Barbell Box Squat

Quads · intermediate

Cable Goblet Squat

Quads · beginner

Cossack Squat

Quads · intermediate

Kettlebell Sumo Squat

Dumbbell Press Squat

Barbell Jump Squat

Curtsy Squat

Dumbbell Jumping Squat

Quads · intermediate

Hack Squat Machine Squat FAQ

What muscles does Hack Squat Machine Squat work?

Hack Squat Machine Squat mainly works the quads in the upper legs (Quadriceps Femoris). The glutes and hamstrings work as secondary muscles.

What equipment do you need for Hack Squat Machine Squat?

You need a leverage machine.

How many sets and reps of Hack Squat Machine Squat should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Hack Squat Machine Squat good for beginners?

Yes. Hack Squat Machine Squat is rated beginner, so it's a sound choice while you learn to train the quads.

How many calories does Hack Squat Machine Squat burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Hack Squat Machine Squat?

Other exercises for the quads include Landmine Hack Squat, Bodyweight Squat, Dumbbell Front Squat and Bodyweight Wall Squat.

For developers

Use Hack Squat Machine Squat in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_BJ3PA6" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_BJ3PA6",
  "name": "Hack Squat Machine Squat",
  "model": "male",
  "counterpartId": "ex_IU2JKY",
  "target": "Quads",
  "equipment": "Leverage Machine",
  "media": {
    "mp4": "https://…/ex_BJ3PA6/mp4-720.mp4?…",
    "poster": "https://…/ex_BJ3PA6/poster.jpg?…"
  }
}