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Legsintermediate

Hack Squat

Muscles Worked

Front

Back

Primary: quadriceps, glutes, hamstrings

How to do it

Position yourself in the hack squat machine with shoulders under the pads and feet on the platform, slightly forward of your hips. Unlock and descend to 90° or below, then press back up.

Form Tips

A machine-guided squat that's easier on the lower back than a free-weight squat. Foot position changes the emphasis just like the leg press.

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