The Machine Hack Squat is a beginner-friendly machine strength exercise that targets the quadriceps, with the glutes, hamstrings, calves, abdominals and adductors working alongside. Here's how to do it right — and what to stop doing.
Load the machine and step onto the platform under the shoulder pads.
Set your feet at shoulder width with your back flat against the pad.
Extend your legs, release the safety handles and take the load.
Bend the knees and lower until your thighs reach about 90 degrees.
Drive through the platform and extend the knees just short of lockout.
Finish your reps, then re-engage the safeties before stepping out.
02 The payoff
Why it earns its spot
The fixed path removes balance, so the legs can be trained close to failure safely.
Back support takes spinal loading out of a heavy squat pattern.
Foot position gives a simple way to shift emphasis between quads and glutes.
03 Don't do this
Common mistakes
Locking the knees at the top, which hands the load to the joint and unloads the quads.
Letting the hips roll off the pad at the bottom, which rounds the lower back.
Setting the feet too high, which cuts the quadriceps range the machine exists to train.
Adding weight before reaching a full 90 degrees, which shortens every repetition.
EGON Put it on record
Track it in EGON.
Log every set of the Machine Hack Squat, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
