Hack Squat (Facing In)
A machine-guided squat variation performed facing the back pad that emphasizes the glutes and quads; allows for greater hip flexion and posterior chain engagement than the standard variation.
About Exercise
Equipment
Hack Squat Machine, Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Calves, Adductors, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
5/10Calves
4/10Gastrocnemius
Adductors
4/10Adductor Magnus
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Face the machine and place your shoulders under the pads with your chest pressed against the backrest. Position your feet wide on the platform, grasp the handles, and disengage the safety latches.
- Inhale and brace your core, keeping your chest flat against the pad.
- Push your hips back and bend your knees to lower the weight.
- Descend until your thighs are at least parallel to the platform.
- Exhale and drive through your heels to extend your hips and knees.
- Return to the starting position without locking out your knees.
Coaching Tips
Form Cues
- Chest against pad
- Hips back
- Drive through heels
- Neutral neck
- Knees out
Breathing
Inhale deeply before descending; exhale forcefully while driving back up.
Tempo
3-1-1
Range of Motion
Lower until hips are below knees or thighs parallel; extend to full standing without hyperextending knees.
Safety
Safety Notes
- Maintain a neutral neck position
- Ensure feet are stable on the platform
- Do not hyperextend lower back
- Use safeties
Spotting
Not recommended; use machine safeties.
Common Mistakes
- Rounding lower back
- Lifting heels
- Craning neck upwards
- Knees caving in
When to Avoid
- Acute knee injuries
- Lower back disc issues
- Severe hypertension
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
- Knee extension range
Build Up First
- Basic squat pattern knowledge
- Core bracing technique
- Machine familiarity
Also known as
Reverse Hack Squat, Machine Reverse Hack Squat
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