Tone your hips with hack squats: Here’s how to do this glute exercise properly

Hack squats are a good exercise for your lower body muscles. Learn how to do it properly and the many benefits of this exercise.
Hack squats
Hack squats for glutes. Image courtesy: Adobe stock
Published: 27 Oct 2023, 08:59 am IST
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Hack squats are a machine-based exercise that closely resembles the leg press in terms of the angle at which the movement occurs. Hack squats, however, feature the exact same joint action as a regular squat, with a primary concentration on the hip joint. In the hack squat, you must stand on a fixed platform and perform a regular squat. Hack squats differ from other workouts in the sense that they use stationary equipment that greatly reduces the need for stabilising muscles and concentrates the demand on the target muscles without sacrificing safety.

Which muscles do hack squats target?

Typical lower body muscles worked by traditional squats include the quadriceps, glutes, hamstrings, and lower back. Hack squats generally target the muscles in the front of the thigh, particularly the quadriceps, even though these muscles are beneficial for overall leg growth. In comparison to standard squats, the angle of the machine causes the glutes and hamstrings to be less engaged. Due to this, hack squats are a great workout for people who want to strengthen and isolate their quadriceps.

hack glutes for toned glutes
Hack squats are a good exercise for your glutes! Image courtesy: Shutterstock

Benefits of hack squats

1. Targeted quadriceps development

Hack squats are an effective exercise for developing robust, well-defined quadriceps. It improves the appearance and strength of front thigh muscles as a result.

2. Reduced instability

The stability that the machine offers is one of the key advantages of hack squats. Due to the exercise’s set course, there is far less chance of damage from improper form or extreme instability. Beginners or people who have balance issues during standard squats can particularly benefit from this.

3. Lower back risk of injury

Hack squats are safer for people with prior knee difficulties, sports injuries, or joint pain because of the decreased danger of instability and the machine’s regulated motion. Instead of making their current issues worse, it enables them to continue gaining leg strength.

How to perform hack squats

1. Machine setup

Set up the hack squat machine to your comfort level and height first. Make sure your feet are placed hip-width apart on the platform and that your shoulders are resting comfortably on the shoulder pads.

2. Foot placement

Your toes should be pointing slightly outward, and your feet should be slightly lower on the platform than your hips. This will enable you to effectively target the quadriceps.

3. Grip the handles

For balance and control throughout the workout, hold onto the machine’s provided handles.

4. Execution

While keeping your back against the pad, slowly lessen the weight by bending your knees. As you descend, make sure your knees and toes are in line. Once your knees are 90 degrees apart, keep lowering the weight.

5. Pushing up

To bring the weight back to the starting position, press through your heels. Make sure your knees are fully extended without locking.


Keep an idea of your risk of weight-related issues.

Check BMI

6. Breathing

As you decrease the weight, inhale, and as you lift it back up, exhale. Throughout the workout, keep your pace constant and under control.

7. Repetitions and sets

Aim for 3-4 sets of 8-12 repetitions, varying the weight based on your level of fitness.

Drawbacks of Hack Squats

1. Knee pressure

Hack squats can exert a lot of strain on the knee joint, especially if done incorrectly or with too much weight. It is crucial to focus on appropriate technique and gradually raise the weight load to prevent knee discomfort or injury.

hack squats for knee problems
You should avoid doing hack squats if you have knee problems. Image courtesy: Adobe Stock

2. Not Ideal for everyone

Hack squats might not be the best exercise for beginners who are new to resistance training. For people who are new to strength training, hack squats can be difficult exercises that could result in poor form and a higher risk of injury.

Safety should be priority

Hack squats are an excellent complement to any leg exercise program because they offer a safer and more solid method of building powerful quadriceps. This exercise has advantages for people with knee problems or a history of injuries, including targeted quadriceps growth, less instability, greater quad strength, and a lower chance of injury. When choosing to include hack squats in your training program, it’s important to do so with good form, be aware of any potential risks, and take into account your personal fitness levels and goals. If you are unsure of your capacity to do hack squats safely and successfully, always get advice from a fitness expert or personal trainer.

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About the Author

Coming from an athletic background, Aminder Singh, the fitness guru is on the mission of changing the dynamics of fitness industry with his fastest growing community. He is founder and director of Team Aminder TA- an award winning unique online fitness training program. In his past 30 years of my experience, he has helped more than 1 lakh people loss around 30 lakh kgs of weight and helped them save around Rs 1650 cr. via his approach towards Clean fitness. He started TA personal training certification as FITPATHSHALA with a revenue model to create jobs for the trainers and make at least 1 member of every family a trainer for the family. As an entrepreneur, he made his debut in the fitness industry back in 1996 with his first ever gym. After 26 years, Aminder Singh has now trained multiple industrialists and celebrities including Honey Singh and late Anshul Jain (CEO deutsche bank). Basis on the industry goodwill, deep learning and knowledge, and respect that he earned throughout all these years, he established Team Aminder (TA) in 2017- a one-of-its-kind of virtual community of fitness teachers and gurus from all around the world. ...Read More

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