Hack Squat: Foot Placement, Depth, and Hack Squat vs Leg Press
On the hack squat, where you put your feet decides which muscles do the most work. Feet low on the platform and about shoulder width apart put the most work on the quads. Feet higher up shift more of it to the glutes and hamstrings, and a wider stance with the toes turned out brings in the inner thighs. Whatever the position, keep your whole foot flat, your lower back and shoulders against the pads, and go as deep as you can while your heels stay down and your lower back stays on the pad. Compared with the leg press, the hack squat keeps you more upright and usually trains the quads through a deeper knee bend.
Where should you put your feet on the hack squat?
Start with your feet in the middle of the platform, about shoulder width apart, toes pointing slightly out. Then move them to change the work.
| Foot position | What it trains most | What to watch |
|---|---|---|
| Low on the platform | Quads | Heels must stay down; go only as deep as your knees are comfortable |
| Middle, shoulder width | Quads and glutes, evenly | The standard starting point |
| High on the platform | Glutes and hamstrings | Less knee bend, so less quad work |
| Wide, toes out | Inner thighs and glutes | Knees follow the line of your toes |
| Narrow | Quads, especially the outer thigh | Easy to lose balance; keep it controlled |
The same rules apply on the leg press. Here is where to put your feet on the leg press, with the same positions side by side.
Whatever you choose, keep it the same from rep to rep and from week to week. A few inches up or down changes the lift, so a stance that drifts makes it hard to tell whether you are getting stronger.
How do you set up the hack squat machine?
- Set the shoulder pads. They should sit snugly on top of your shoulders when you stand under them. Too high and you have to shrug to reach them; too low and you start the rep bent.
- Back flat against the back pad. From your hips to your shoulders, in full contact.
- Feet flat and planted. The whole foot, in the position you chose.
- Release the safety. Stand up to take the weight off the stops, then turn the handles to release them.
- Hold the handles. Hold them firmly to keep your shoulders down in the pads.
The back pad is where the hack squat can go wrong. As you drive up, the machine pushes along your back, and on a smooth pad your shoulders can slide up under the shoulder pads. Once that happens, you are hanging from the pads instead of pushing the platform, and the weight moves through your shoulders instead of your legs.
“Hack squat used to slide my shoulders up the back pad so I was hanging instead of driving. Mat bit into my shirt and I could actually squat the weight.”
How deep should you go on the hack squat?
Go as deep as you can while three things hold:
- Your heels stay flat on the platform.
- Your lower back stays on the pad. If your hips curl up and your lower back lifts off the pad at the bottom, you have gone too deep.
- Your knees are comfortable.
For many lifters, that is thighs parallel to the platform or a little below. Lifters with longer legs or stiffer ankles may need a higher foot position to reach the same depth with their heels down.
Control the way down, about two to three seconds, pause briefly at the bottom and drive up through your whole foot. Keep your knees just short of locked at the top, so the tension stays on your legs.
“I have short femurs and I slide on every hack pad I try. This was the first time my back stayed glued through a full set of deep reps.”
Hack squat vs leg press: which is better?
Both are great leg machines, and many programs use both. They differ in how you sit and how the load moves.
| Hack squat | Leg press | |
|---|---|---|
| Body position | Standing, leaning back on a pad | Sitting, leaning back in a seat |
| Where the load sits | On your shoulders | On the platform, pushed by your feet |
| Knee bend | Usually deeper | Depends on seat and foot position |
| Main muscles | Quads, glutes | Quads, glutes, with more range for high foot positions |
| Lower back | Stays on the pad | Stays in the seat; easy to curl up at the bottom |
| Best for | Deep quad work in a squat pattern | Heavy leg work with very little balance |
The pendulum squat is a close cousin of the hack squat. You swing on an arc instead of sliding on a track, which many lifters find easy on the lower back and hard on the quads at the bottom.
If you have both machines, a common pattern is the hack squat as the main quad lift and the leg press for more volume later in the session, or the other way round on a second leg day.
How many sets and reps on the hack squat?
Three to four sets of 6 to 12 reps suits most lifters. Add weight in small steps once all your sets reach the top of the range with the same depth. Rest two to three minutes between sets; the hack squat is a big lift and short rests cost reps.
The machine is also good for calf raises. Stand on the platform with the balls of your feet on the edge, and let your heels go down and up. Here is how to keep your feet from slipping on calf raises.
Common hack squat mistakes
- Letting the heels come up. Move your feet higher if they do.
- Going deeper than your lower back allows. Stop before your hips curl.
- Knees caving in. Keep them in line with your toes.
- Locking the knees hard at the top. Stop just short.
- Sliding up the back pad. When your shoulders move, the load moves with them.
How do you stop sliding on the hack squat pad?
Set the shoulder pads snugly, hold the handles and keep your feet in the same spot. If you still slide, the problem is the contact between your back and the pad. Many hack squat pads are smooth vinyl, and a sweaty shirt on smooth vinyl has very little grip. Here is more on sliding on gym machines, from the leg press to the hack squat.
PR Grip is a double-sided grip mat. HexaTrac on one face holds the pad and the other face holds your shirt, so your back stays where you set it. It grips through pressure, not adhesive, and fits the hack squat, the leg press and most machines.
“Hack squat, leg press, seated calves. Under my back, under my seat, under my feet. Same mat, three contact points, no slip.”
Lay it on the back pad before your first set, then move it to the leg press seat, under your feet for calf raises, or to the bench as a bench press mat. When you are done, wipe it with a damp cloth and roll it back into your bag.
Frequently asked questions
Where should your feet be on a hack squat?
Start in the middle of the platform, about shoulder width apart, toes slightly out. Move them lower for more quad work, higher for more glute and hamstring work.
How deep should you go on a hack squat?
As deep as you can with your heels flat and your lower back on the pad. For many lifters, that is thighs parallel to the platform or a little below.
Is the hack squat better than the leg press?
Neither is better for everyone. The hack squat usually trains the quads through a deeper knee bend, and the leg press lets you push heavy with very little balance. Many programs use both.
Why do my shoulders slide up the hack squat pad?
As you drive up, the machine pushes along your back, and smooth vinyl gives your shirt little grip. Set the shoulder pads snugly, hold the handles, and put a grip layer between your back and the pad.
Is the hack squat bad for your knees?
Not for most lifters with good form. Keep your heels down, your knees in line with your toes, and go only as deep as your knees are comfortable.