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Hack Squat

🏋️‍♂️ Strength / Weighted · Legs

Also known as: hack squats, hack squat machine, machine hack squat, reverse hack squat

Log it by text

Sets × Reps @ Weight
/log hack_squats 3x10@45
also valid: /log hack-squats 3x10@45 · /log hack squats 3x10@45
Sets × Reps
/log hack_squats 3x10
also valid: /log hack-squats 3x10 · /log hack squats 3x10
Reps
/log hack_squats 20
also valid: /log hack-squats 20 · /log hack squats 20

Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Hack Squat demonstration animation
Demo: Barbell Hack Squat — © Gym visual

How to perform

🎯 GlutesQuadricepsHamstringsCalves🛠 Barbell
  1. Start by standing with your feet shoulder-width apart and your toes slightly turned out.
  2. Hold the barbell behind your legs, resting it on your upper thighs.
  3. Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
  4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Pause for a moment, then push through your heels to return to the starting position.
  6. Repeat for the desired number of repetitions.

Related Strength / Weighted exercises

Assisted Prone HamstringBand Bent Over Hip ExtensionBand Hip LiftBand Lying Hip Internal RotationBand One Arm Single Leg Split SquatBand Pull ThroughBand Seated Hip Internal RotationBand Single Leg Split SquatBand SquatBand Squat RowBand Step UpBand Stiff Leg Deadlift
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