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Have you ever seen someone doing squats on a machine at the gym and wondered, “What the heck is that?” More than likely, they’re using a hack squat machine.

If you’ve never heard of this contraption, you’re not alone. But you may want to listen up: Hack squats are a fantastic squat variation that’ll strengthen your lower body and keep you from getting bored of your regular old squat routine.

But you don’t have to ditch the bodyweight squat just yet—it’s a classic for a reason. We chatted with trainers about the hack squat versus bodyweight squat, how you can maximize the benefits of both, and which option may be best for you.

Hack squats

With the machine hack squat, you stand on a platform with your back supported against the padded frame. A weighted pad goes on your shoulders for resistance as you squat.

A hack squat can also be done using a barbell for resistance instead of a machine. For this variation, you hold the barbell behind your back and pull it up from the floor, explains Tim Landicho, CSCS, a certified strength and conditioning specialist and Tonal strength coach. “This is typically what is meant when people say ‘barbell hack squat.’”

How to do it

Landicho demonstrates how use the hack squat machine and do a barbell hack squat, below.

Hack squat machine: 

1. Add weight to the machine, starting light and then adding more weight as you get comfortable with the machine.
2. Step onto the platform and place your feet shoulder-width apart. Place your feet toward the middle of the platform to emphasize your quads more. Place your feet toward the top of the platform to emphasize your hamstrings and glutes more.
3. Rest your back against the back pads and place your shoulders under the padded weights. Grab the handles on either side of your shoulders, palms facing in toward your body.
4. Bend your knees as you squat down. Try to squat down until your knees are at a 90-degree angle or as far as you can comfortably go, staying within your pain-free range.
5. Push through your heels as you extend your legs back up into the standing position.
6. Repeat 2 to 3 sets of 12 to 15 repetitions.

Barbell hack squat: 

1. Stand in front of a barbell with your feet shoulder-width apart.
2. Bend your knees to squat down behind you and grab the barbell with your palms facing away from your body.
3. Push through your heels as you extend your legs to come up to a standing position, lifting the barbell behind you at the same time.
4. Repeat 2 to 3 sets of 12 to 15 repetitions.

Muscles worked

The hack squat primarily targets the quadriceps muscle, but also works many muscles of the lower body. The muscles worked in a hack squat include:

• Quadriceps (front of thighs)
• Hamstrings (back of thighs)
• Gluteus maximus (largest butt muscle)
• Adductor magnus (largest inner thigh muscle)
• Soleus (lower calf muscle)
• Gastrocnemius (upper calf muscle)

Because you don’t have the support of the machine, a barbell hack squat also works your core and arms because you’re holding the barbell.

The barbell hack squat “is somewhat of a combo between a squat and deadlift, so the biggest benefit is that it’s a full-body movement,” Landicho says. “It works the lower body, but also the upper body. Specifically, the upper back muscles, [including the] traps, rhomboids, and lats.”

Benefits

If your goal is to build muscle mass and strength, the hack squat is a great choice. “The extra benefit of using the machine is a controlled path that allows you to push even more weight than you normally could on a landmine or back squat,” explains Joe Rodonis, CPT, a certified personal trainer and Tonal strength coach.

In addition to the strength benefits, Rodonis says the hack squat also gives your body more support, allowing you to focus on building mass and strength. “The machine will control the range of motion, which can be beneficial for maintaining form and minimizing joint stress. This also limits lower back involvement, which could be great if you want to squat but you are experiencing any discomfort in your low back.”

If you don’t have access to the machine, give the barbell hack squat a try. It gives you the lower-body benefits of a squat, while also incorporating your upper body and core. “A benefit of this move is that it doesn’t require any other setup beyond a barbell on the ground—no squat rack or machine necessary,” Landicho says. “So if all the squat racks at the gym are full, or if someone has a more bare bones gym set up, this version still allows someone to squat with a barbell.”

Drawbacks

Because the hack squat machine supports your trunk, “it won’t challenge your balance or stability the way free weights will,” Rodonis says. “This is a more focused exercise, predominantly meant to isolate the quads. The drawback is less involvement from other areas of the lower body, like your <