{"id":171255,"date":"2022-12-26T14:00:43","date_gmt":"2022-12-26T19:00:43","guid":{"rendered":"https:\/\/barbend.com\/?p=171255"},"modified":"2025-06-03T11:19:30","modified_gmt":"2025-06-03T15:19:30","slug":"hack-squat-machine","status":"publish","type":"post","link":"https:\/\/barbend.com\/hack-squat-machine\/","title":{"rendered":"Crack the Code on New Leg Gains With the Hack Squat Machine"},"content":{"rendered":"<p>Fun fact \u2014 the hack squat machine wasn\u2019t named for its rule-breaking potential in the weight room. While you can\u2019t hack through the firewalls of physiology (you still need to eat well, recover properly, and train hard if you want to build muscle), you <em>can<\/em> use the <a href=\"https:\/\/barbend.com\/hack-squat\/\">hack squat<\/a> machine to build a mighty-impressive pair of wheels.&nbsp;<\/p>\n<p>The machine\u2019s name originally comes from famed strength pioneer <a href=\"https:\/\/barbend.com\/news\/george-hackenschmidt\/\">George Hackenschmidt<\/a>, known for his ingenuity with the <a href=\"https:\/\/barbend.com\/best-barbells\/\">barbell<\/a>. The modern-day hack squat machine puts a practical twist on Hackenschmidt\u2019s barbell-based acrobatics of ages past.&nbsp;<\/p>\n<p><img decoding=\"async\" width=\"760\" height=\"427\" class=\"size-full wp-image-171262\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-on-hack-machine-and-another-person-squatting.jpg\" alt=\"Person on hack machine and another person squatting\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-on-hack-machine-and-another-person-squatting.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-on-hack-machine-and-another-person-squatting-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-on-hack-machine-and-another-person-squatting-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-on-hack-machine-and-another-person-squatting-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-on-hack-machine-and-another-person-squatting-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-on-hack-machine-and-another-person-squatting-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-on-hack-machine-and-another-person-squatting-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-on-hack-machine-and-another-person-squatting-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-on-hack-machine-and-another-person-squatting-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-on-hack-machine-and-another-person-squatting-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-on-hack-machine-and-another-person-squatting-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/p>\n<p>So, if you happen to have a hack <a href=\"https:\/\/barbend.com\/benefits-of-squats\/\">squat<\/a> machine sitting pretty in your gym, you need to know how to work with it. Here\u2019s how you can use the hack squat machine to crack the code on leg day.&nbsp;<\/p>\n<ul>\n<li><strong><a href=\"#1\">How to Use the Hack Squat Machine<\/a><\/strong><\/li>\n<li><strong><a href=\"#2\">Hack Squat Machine Sets and Reps<\/a><\/strong><\/li>\n<li><strong><a href=\"#3\">Common Hack Squat Machine Mistakes<\/a><\/strong><\/li>\n<li><strong><a href=\"#4\">Hack Squat Machine Variations<\/a><\/strong><\/li>\n<li><strong><a href=\"#5\">Hack Squat Machine Alternatives<\/a><\/strong><\/li>\n<li><strong><a href=\"#6\">Muscles Worked by the Hack Squat Machine<\/a><\/strong><\/li>\n<li><strong><a href=\"#7\">Benefits of the Hack Squat Machine<\/a><\/strong><\/li>\n<li><strong><a href=\"#8\">Who Should Use the Hack Squat Machine<\/a><\/strong><\/li>\n<li><strong><a href=\"#9\">Frequently Asked Questions<\/a><\/strong><\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor1how-to-use-the-hack-squat-machine\"><a id=\"1\" class=\"linkj\"><\/a>\r\nHow to Use the Hack Squat Machine&nbsp;<\/h2>\n<p>Here\u2019s the long and short of it; you can\u2019t use the <a href=\"https:\/\/barbend.com\/lower-body-exercises-named-after-people\/\">hack squat<\/a> machine if, well, there isn\u2019t a hack squat machine in your gym.&nbsp;<\/p>\n<p>Hack squat machines come in various shapes and sizes, but all serve the same purpose. Look for a large piece of <a href=\"https:\/\/barbend.com\/best-ghd-machines\/\">equipment<\/a> with a flat, rectangular foot plate. Hack squats also have a tall backrest and, usually, handles near where your head is supposed to go.<\/p>\n<h3 id=\"step-1-load-your-plates\">Step 1 \u2014 Load Your Plates<\/h3>\n<p><img decoding=\"async\" width=\"760\" height=\"427\" class=\"size-full wp-image-171263\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-using-the-squat-machine-in-the-gym.jpg\" alt=\"Person using the squat machine in the gym\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-using-the-squat-machine-in-the-gym.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-using-the-squat-machine-in-the-gym-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-using-the-squat-machine-in-the-gym-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-using-the-squat-machine-in-the-gym-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-using-the-squat-machine-in-the-gym-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-using-the-squat-machine-in-the-gym-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-using-the-squat-machine-in-the-gym-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-using-the-squat-machine-in-the-gym-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-using-the-squat-machine-in-the-gym-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-using-the-squat-machine-in-the-gym-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Person-using-the-squat-machine-in-the-gym-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/p>\n<p>The hack squat machine is set up for you to use conveniently; there\u2019s little preparation required other than deciding how much resistance you\u2019ll need. Start by sliding some <a href=\"https:\/\/barbend.com\/best-weight-plates\/\">weight plates<\/a> onto the stems of the machine for resistance. Or, you can practice the movement with no added weight at all until you get used to the technique.&nbsp;<\/p>\n<p><strong>Coach\u2019s Tip: <\/strong>You can actually load the stems of a machine like the hack squat with an unequal amount of weight if you want; the machine will apply the load equally.&nbsp;<\/p>\n<h3 id=\"step-2-set-your-stance\">Step 2 \u2014 Set Your Stance<\/h3>\n<p><img decoding=\"async\" width=\"760\" height=\"427\" class=\"wp-image-171265 size-full\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Shirtless-person-on-hack-machine-squatting.jpg\" alt=\"Shirtless person on hack machine squatting\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Shirtless-person-on-hack-machine-squatting.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Shirtless-person-on-hack-machine-squatting-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Shirtless-person-on-hack-machine-squatting-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Shirtless-person-on-hack-machine-squatting-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Shirtless-person-on-hack-machine-squatting-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Shirtless-person-on-hack-machine-squatting-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Shirtless-person-on-hack-machine-squatting-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Shirtless-person-on-hack-machine-squatting-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Shirtless-person-on-hack-machine-squatting-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Shirtless-person-on-hack-machine-squatting-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Shirtless-person-on-hack-machine-squatting-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/p>\n<p>Once you\u2019ve calibrated your desired resistance, hop into the machine. Put your back against the <a href=\"https:\/\/barbend.com\/best-weight-benches\/\">backrest<\/a> and grab the handles. Your head should fit comfortably between the shoulderpads. Then, place your feet up onto the foot plate; the large sheet of metal by the floor.&nbsp;<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> Go for your <a href=\"https:\/\/barbend.com\/squat-stance\/\">typical squat stance<\/a> to begin with and fiddle as needed. Place your feet slightly further out than you think is necessary.&nbsp;<\/p>\n<h3 id=\"step-3-squat\">Step 3 \u2014 Squat<\/h3>\n<p><img decoding=\"async\" width=\"760\" height=\"427\" class=\"wp-image-171273 size-full\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Athlete-doing-leg-glutes-workout-in-the-gym.jpg\" alt=\"Athlete doing leg glutes workout in the gym\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Athlete-doing-leg-glutes-workout-in-the-gym.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Athlete-doing-leg-glutes-workout-in-the-gym-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Athlete-doing-leg-glutes-workout-in-the-gym-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Athlete-doing-leg-glutes-workout-in-the-gym-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Athlete-doing-leg-glutes-workout-in-the-gym-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Athlete-doing-leg-glutes-workout-in-the-gym-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Athlete-doing-leg-glutes-workout-in-the-gym-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Athlete-doing-leg-glutes-workout-in-the-gym-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Athlete-doing-leg-glutes-workout-in-the-gym-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Athlete-doing-leg-glutes-workout-in-the-gym-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Athlete-doing-leg-glutes-workout-in-the-gym-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/p>\n<p>Once you\u2019re set up against the backrest and have your <a href=\"https:\/\/barbend.com\/find-your-feet-understanding-the-most-overused-cue-in-weightlifting\/\">feet<\/a> where you want them, push against the foot plate to release the sled from where it rests against the safety handles. Then, remove the railguards by adjusting the lever (there should be one on the side of the machine near your head or hips).&nbsp;<\/p>\n<p>Once the sled and backrest are free to move, slide down into a deep squat position. Use the foot plate to brace your lower body. Once you\u2019ve reached the end of your range of motion, push into the plate hard, contracting your <a href=\"https:\/\/barbend.com\/quads-exercises\/\">quads<\/a> along the way, to return to the starting position.&nbsp;<\/p>\n<p><strong>Coach\u2019s Tip<\/strong>: You can terminate the set from a \u201cstanding\u201d position by re-engaging the rail guard lever.<\/p>\n<h2 id=\"sc-namejump-anchor2hack-squat-machine-sets-and-reps\"><a id=\"2\" class=\"linkj\"><\/a>\r\nHack Squat Machine Sets and Reps&nbsp;<\/h2>\n<p>Despite its wonky and eccentric design, the hack squat machine is an <a href=\"https:\/\/barbend.com\/best-smith-machines\/\">exercise station<\/a> like any other.&nbsp;<\/p>\n<p>Resistance training machines don\u2019t <em>generally<\/em> offer as much flexibility as free-weight <a href=\"https:\/\/barbend.com\/compound-exercises\/\">compound exercises<\/a> in terms of how you use them to reach your <a href=\"https:\/\/barbend.com\/running-and-strength-training\/\">goals<\/a>, but there\u2019s still some wiggle room. Try out these sample set-rep schemes to make the hack squat work for you:&nbsp;<\/p>\n<ul>\n<li><strong>For Leg Strength<\/strong>: Go for 5 sets of 4 to 6 reps with a heavy weight and long rest periods.<\/li>\n<li><strong>For <a href=\"https:\/\/barbend.com\/hypertrophy\/\">Hypertrophy<\/a><\/strong>: Try 3 to 4 sets of 6 to 8 reps with a moderate weight and rest.<\/li>\n<li><strong>For Muscular <a href=\"https:\/\/barbend.com\/saunas-strength-endurance\/\">Endurance<\/a><\/strong>: Hit up 3 sets of 15 reps with a light weight and short rest to really get your heart rate up.&nbsp;<\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor3common-hack-squat-machine-mistakes\"><a id=\"3\" class=\"linkj\"><\/a>\r\nCommon Hack Squat Machine Mistakes&nbsp;<\/h2>\n<p>Certain weight room machines may look intimidating, especially if they\u2019re large and intricate like the hack squat. Make no mistake, though; the station is designed for ease-of-use and isn\u2019t as scary as it might look.&nbsp;<\/p>\n<p>Regardless, there are a couple of tidbits that you should keep in the front of your mind while you work with the hack squat station.&nbsp;<\/p>\n<h3 id=\"setting-your-feet-too-high\">Setting Your Feet Too High<\/h3>\n<p>Your <a href=\"https:\/\/barbend.com\/foot-ankle-mobility-strength\/\">foot position<\/a> during the hack squat is likely to require some experimentation, even if you\u2019re a proficient free-weight squatter already. You\u2019ll generally find that the higher up on the plate you place your feet, the less <a href=\"https:\/\/barbend.com\/ankle-mobility\/\">ankle range of motion<\/a> you\u2019ll need.<\/p>\n<p>However, put your feet too high, and you run the risk of diminishing your <a href=\"https:\/\/barbend.com\/how-to-train-power\/\">force output<\/a>, or even having your hips leave the backrest. Start by placing your feet roughly in-line with your knees or slightly \u201cahead,\u201d and tweak from there.<\/p>\n<h3 id=\"letting-your-hips-rise\">Letting Your Hips Rise<\/h3>\n<p>If your <a href=\"https:\/\/barbend.com\/narrow-squats\/\">stance<\/a> isn\u2019t properly aligned when using the hack <a href=\"https:\/\/barbend.com\/build-stronger-healthier-squat\/\">squat<\/a> machine, you run the risk of your <a href=\"https:\/\/barbend.com\/best-hip-flexor-exercises\/\">hips<\/a> leaving the security of the backrest.&nbsp;<\/p>\n<p>Your body will generally find the <a href=\"https:\/\/barbend.com\/exercises-improve-posture\/\">most efficient posture<\/a> to generate force against a solid surface; this usually means stacking all working levers (the joints that bear load) in a line. If your feet are placed too far up the plate, they may fall <a href=\"https:\/\/barbend.com\/line-up-your-structure-in-training\/\">out of alignment<\/a> with your hips.<\/p>\n<p>To compensate, you may feel your pelvis or <a href=\"https:\/\/barbend.com\/lower-back-exercises\/\">lower back<\/a> drift off of the backrest while you exert effort. This is a major no-no for the hack squat machine. Find a stance that allows you to keep your hips and torso firmly connected with the seat at all times.&nbsp;<\/p>\n<h3 id=\"using-your-arms\">Using Your Arms&nbsp;<\/h3>\n<p>Technically speaking, most if not all hack squat machines come with convenient, <a href=\"https:\/\/barbend.com\/best-grip-strengtheners\/\">ergonomic handles<\/a> for you to grab onto while you work your <a href=\"https:\/\/barbend.com\/bodybuilding-leg-workout\/\">legs<\/a>. Grabbing these handles tightly can help you brace your upper body against the sled and may allow you to work harder.<\/p>\n<p>However, don\u2019t get caught up in trying to \u201cpush\u201d against the handles with your <a href=\"https:\/\/barbend.com\/best-arm-exercises\/\">arms<\/a> to move the weight. Moreover, definitely don\u2019t get into the habit of placing your <a href=\"https:\/\/barbend.com\/news\/strongman-guide-hand-care\/\">hands<\/a> onto your knees and assisting yourself that way.&nbsp;<\/p>\n<p>Either of these techniques can distract you from generating force through your <a href=\"https:\/\/barbend.com\/training-volume-study\/\">lower body<\/a>, significantly dampening the efficacy of the <a href=\"https:\/\/barbend.com\/exercise-by-body-type\/\">exercise<\/a>.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor4hack-squat-machine-variations\"><a id=\"4\" class=\"linkj\"><\/a>\r\nHack Squat Machine Variations&nbsp;<\/h2>\n<p>Exercise machines \u2014 even plate-loaded stations like the hack squat \u2014 aren\u2019t the most versatile pieces of equipment out there. They\u2019re generally designed to help you perform one specific motor function safely and with as much weight as you want.<\/p>\n<p>Still, you can make some small tweaks to the hack squat machine. Give these variations a try.<\/p>\n<h3 id=\"reverse-band-hack-squat\">Reverse-Band Hack Squat<\/h3>\n<p>The hack squat machine is generally hardest when you push out of the \u201chole\u201d and through the middle of the range of motion. It becomes easier as you get closer to locking out your knees.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=TM3LUKI6Ol0\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"How to Reverse Band the Hack Squat Tutorial\" title=\"Play video &quot;How to Reverse Band the Hack Squat Tutorial&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=TM3LUKI6Ol0<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=TM3LUKI6Ol0\" title=\"How to Reverse Band the Hack Squat Tutorial\" target=\"_blank\" rel=\"noopener\">How to Reverse Band the Hack Squat Tutorial (https:\/\/youtube.com\/watch?v=TM3LUKI6Ol0)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>If you\u2019re a creative gymgoer, you can improve the resistance curve of the exercise by attaching resistance bands to the station. When properly fixed, the \u201creverse band\u201d hack squat applies extra tension to the top of the movement that you\u2019ll definitely feel in your quads.&nbsp;<\/p>\n<h3 id=\"hack-squat-good-morning\">Hack Squat Good Morning<\/h3>\n<p>In some cases, you can also put a real twist on the hack squat machine\u2019s \u201cintended\u201d use and transform it into a <a title=\"Want To Strengthen Your Posterior Chain? Here\u2019s How \u2014 And Why It Matters\" href=\"https:\/\/barbend.com\/how-to-strengthen-your-posterior-chain\/\">posterior chain<\/a> movement instead.&nbsp;<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=WyZbwArAe3M\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"Good Mornings (Hack Squat)\" title=\"Play video &quot;Good Mornings (Hack Squat)&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=WyZbwArAe3M<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=WyZbwArAe3M\" title=\"Good Mornings (Hack Squat)\" target=\"_blank\" rel=\"noopener\">Good Mornings (Hack Squat) (https:\/\/youtube.com\/watch?v=WyZbwArAe3M)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>Some gymgoers like to stand on the foot plate and lean against the backrest to replicate the standard <a href=\"https:\/\/barbend.com\/good-morning-exercise\/\">good morning exercise<\/a>. This variation works your <a href=\"https:\/\/barbend.com\/hamstrings-exercises-strong-legs\/\">hamstrings<\/a> and glutes, taking your <a title=\"The Leg Press Vs. the Squat \u2014 Who Wins the Battle for Leg Day?\" href=\"https:\/\/barbend.com\/leg-press-vs-squat\/\">quadriceps<\/a> out of the equation altogether.<\/p>\n<p>Take note that this technique may place some extra stress onto your lower back. If you do want to experiment with it, start off with no weight loaded onto the stems of the station and work up slowly.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor5hack-squat-machine-alternatives\"><a id=\"5\" class=\"linkj\"><\/a>\r\nHack Squat Machine Alternatives&nbsp;<\/h2>\n<p>Hack squat not your jam? No problem. There are plenty of viable alternatives for you to use instead. These movements mimic the general motor pattern and muscle recruitment of the hack squat station, but, well, without the actual station itself.&nbsp;<\/p>\n<h3 id=\"smith-machine-hack-squat\">Smith Machine Hack Squat<\/h3>\n<p>The <a href=\"https:\/\/barbend.com\/smith-machine-training-for-bodybuilding\/\">Smith machine<\/a> shares a hallmark feature with the hack squat station; they both have an on-rails design. So, you can hop into the Smith and set yourself up to mimic the same <a href=\"https:\/\/barbend.com\/tdcs-for-athletes\/\">motor pattern<\/a> you\u2019d perform in the hack squat machine.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=LfEhHboTcow\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"How To: Smith Machine- Hack Squat\" title=\"Play video &quot;How To: Smith Machine- Hack Squat&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=LfEhHboTcow<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=LfEhHboTcow\" title=\"How To: Smith Machine- Hack Squat\" target=\"_blank\" rel=\"noopener\">How To: Smith Machine- Hack Squat (https:\/\/youtube.com\/watch?v=LfEhHboTcow)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>The two exercises are remarkably similar both in preparation and execution. However, there\u2019s no backrest for you to support your spine against, so you\u2019ll have to brace your core pretty hard for this one.<\/p>\n<h3 id=\"leg-press\">Leg Press<\/h3>\n<p>The hack squat machine might not feel right for you, no matter how you set your feet up. But if you want to load up your legs safely in a machine, you can simply turn to the tried-and-true <a href=\"https:\/\/barbend.com\/leg-press\/\">leg press<\/a> instead.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=oujca3_Shgw\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"How To: Leg Press (Cybex)\" title=\"Play video &quot;How To: Leg Press (Cybex)&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=oujca3_Shgw<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=oujca3_Shgw\" title=\"How To: Leg Press (Cybex)\" target=\"_blank\" rel=\"noopener\">How To: Leg Press (Cybex) (https:\/\/youtube.com\/watch?v=oujca3_Shgw)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>The <a href=\"https:\/\/barbend.com\/benefits-of-leg-press\/\">leg press<\/a> is nearly identical to the hack squat with regard to muscles involved; the real difference is that you\u2019re working from a seated horizontal position, rather than a \u201cstanding\u201d vertical one. You can load up a bit heavier on the leg press, too, but you may not get the same <a href=\"https:\/\/barbend.com\/kinesiology-taping-knee-pain-stability\/\">range of motion at the knee<\/a> or hip as you would on a good hack squat station.&nbsp;<\/p>\n<p><em><strong>[RELATED: <a href=\"https:\/\/barbend.com\/best-leg-exercises\/\">Best Leg Exercises<\/a>]&nbsp;<\/strong><\/em><\/p>\n<h3 id=\"pendulum-squat-machine\">Pendulum Squat Machine<\/h3>\n<p><a href=\"https:\/\/barbend.com\/best-smith-machine-exercises\/\">Exercise machine<\/a> engineering has come a long way since the \u201cGolden Era\u201d of <a href=\"https:\/\/barbend.com\/bodybuilding\/\">bodybuilding<\/a> in the 1970s and 1980s. If you happen to have a pendulum squat station in your gym, count yourself lucky.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=wc2t62qiqAI\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"Exercise Index - Pendulum Squat\" title=\"Play video &quot;Exercise Index - Pendulum Squat&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=wc2t62qiqAI<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=wc2t62qiqAI\" title=\"Exercise Index - Pendulum Squat\" target=\"_blank\" rel=\"noopener\">Exercise Index &#8211; Pendulum Squat (https:\/\/youtube.com\/watch?v=wc2t62qiqAI)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>You can think of the pendulum squat as a hack squat with an improved resistance curve. The machine is specifically designed to mimic the same effect you\u2019d get from <a href=\"https:\/\/barbend.com\/best-resistance-bands\/\">resistance bands<\/a>; the pendulum squat applies <em>more<\/em> tension as you stand up, rather than the resistance diminishing naturally.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor6muscles-worked-by-the-hack-squat-machine\"><a id=\"6\" class=\"linkj\"><\/a>\r\nMuscles Worked by the Hack Squat Machine&nbsp;<\/h2>\n<p>Exercise machines like the hack squat, unfortunately, aren\u2019t stellar <a href=\"https:\/\/barbend.com\/full-body-bodybuilding-workout\/\">full-body training<\/a> options. They\u2019re usually designed to help you perform one discrete motor function really, really well. Here are the <a href=\"https:\/\/barbend.com\/best-supersets-for-bodybuilding\/\">muscles<\/a> most involved when you work with the hack squat station.&nbsp;<\/p>\n<h3 id=\"quadriceps\">Quadriceps<\/h3>\n<p>The hack squat is a squat, first and foremost. Like all <a href=\"https:\/\/barbend.com\/squat-variations\/\">squat variations<\/a> out there, your quadriceps will perform the vast majority of the work for the duration of your set, since most of the anatomical movement comes from the knee joint upon which your quads attach.<\/p>\n<p><b><em>[Read More: The <\/em><\/b><b><em><a href=\"https:\/\/barbend.com\/best-quad-exercises\/\">Best Quad Exercises<\/a><\/em><\/b><b><em> and Quad Workouts for Muscle Gain]<\/em><\/b><\/p>\n<p>Quadriceps engagement generally increases as you <a href=\"https:\/\/barbend.com\/strongman-squat-depth\/\">squat deeper<\/a>. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23254544\/\" target=\"_blank\" rel=\"noopener\">1<\/a>) So, if you want the maximum return on your investment with the hack squat, make sure you\u2019re sinking as low as you comfortably can.&nbsp;<\/p>\n<h3 id=\"glutes\">Glutes<\/h3>\n<p>Your <a href=\"https:\/\/barbend.com\/best-glutes-exercises\/\">glutes<\/a> come into play any time you <a href=\"https:\/\/barbend.com\/3-movements-to-increase-hip-mobility-for-weightlifting-squats-and-functional-fitness\/\">extend your hips<\/a>, including when you use the hack squat machine.&nbsp;<\/p>\n<p><img decoding=\"async\" width=\"760\" height=\"427\" class=\"size-full wp-image-171309\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Top-view-of-a-person-using-the-hack-squat..jpg\" alt=\"Top view of a person using the hack squat.\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Top-view-of-a-person-using-the-hack-squat..jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Top-view-of-a-person-using-the-hack-squat.-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Top-view-of-a-person-using-the-hack-squat.-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Top-view-of-a-person-using-the-hack-squat.-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Top-view-of-a-person-using-the-hack-squat.-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Top-view-of-a-person-using-the-hack-squat.-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Top-view-of-a-person-using-the-hack-squat.-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Top-view-of-a-person-using-the-hack-squat.-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Top-view-of-a-person-using-the-hack-squat.-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Top-view-of-a-person-using-the-hack-squat.-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Barbend-Article-Image-760x427-Top-view-of-a-person-using-the-hack-squat.-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/p>\n<p>However, due to the design of most hack squat stations, your glutes may not be in a prime position to help you stand up fully; you\u2019ll generally get the most glute engagement in the bottom half of the <a href=\"#\" data-mcu=\"true\" data-mcu-410=\"true\">squatting motion<\/a>, while your gluteal tissue is in a lengthened position.&nbsp;<\/p>\n<h3 id=\"hip-adductors\">Hip Adductors<\/h3>\n<p>You can expect some <em>limited<\/em> hip <a href=\"https:\/\/barbend.com\/best-adductor-exercises\/\">adductor<\/a> stimulus during the hack squat as well. Your adductors sit on the lateral aspect of your <a href=\"https:\/\/barbend.com\/best-bodyweight-leg-workouts\/\">thigh<\/a>, close to your groin. They usually help you draw your leg inward toward your midline, but can also assist with knee and hip extension during <a href=\"https:\/\/barbend.com\/back-squat\/\">squatting movements<\/a>.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor7benefits-of-the-hack-squat-machine\"><a id=\"7\" class=\"linkj\"><\/a>\r\nBenefits of the Hack Squat Machine&nbsp;<\/h2>\n<p>The hack squat machine has a lot going for it. If you\u2019re in the market for a new mainline leg movement, you may want to consider the benefits it offers.&nbsp;<\/p>\n<h3 id=\"easy-to-learn\">Easy to Learn<\/h3>\n<p>Above all, the vast majority of resistance training <a href=\"https:\/\/barbend.com\/at-home-workouts\/\">exercises<\/a> are simplistic in nature. The design of the station actively performs the <a href=\"https:\/\/barbend.com\/functional-exercise-workout\/\">correct motion<\/a> for you while you ratchet up or dial down the difficulty.<\/p>\n<p>As such, the hack squat is a great introductory squatting tool \u2014 once you get the hang of the levers and rails, of course.<\/p>\n<h3 id=\"safe-to-load-heavily\">Safe to Load Heavily<\/h3>\n<p>The design of the hack squat makes it both safe and effective to load heavily with lots of weight, provided you can fully control the <a href=\"https:\/\/barbend.com\/worst-gym-machines\/\">machine<\/a> throughout a complete range of motion.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=zN_JJoUyI3M\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"How To Properly &amp; Effectively Use The Hack Squat Workout Machine w Mitch Jimenez the Colombian Beast\" title=\"Play video &quot;How To Properly &amp; Effectively Use The Hack Squat Workout Machine w Mitch Jimenez the Colombian Beast&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=zN_JJoUyI3M<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=zN_JJoUyI3M\" title=\"How To Properly &amp; Effectively Use The Hack Squat Workout Machine w Mitch Jimenez the Colombian Beast\" target=\"_blank\" rel=\"noopener\">How To Properly &amp; Effectively Use The Hack Squat Workout Machine w Mitch Jimenez the Colombian Beast (https:\/\/youtube.com\/watch?v=zN_JJoUyI3M)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>Many hack squat stations have fail-safes at the bottom of the rail that will prevent you from collapsing onto your legs should you reach muscular failure. Moreover, the rail guard lever is easily accessible while you\u2019re lifting, so you can terminate the set quickly if needed.&nbsp;<\/p>\n<h3 id=\"accessible-in-most-gyms\">Accessible in Most Gyms<\/h3>\n<p>You can\u2019t use an exercise machine that you don\u2019t have access to. Luckily, the hack squat station is a staple in nearly every commercial <a href=\"https:\/\/barbend.com\/at-work-stretches\/\">gym<\/a>. As long as your gym has a robust free weight area, you\u2019ll generally find a hack squat as well. Look for it near the <a href=\"https:\/\/barbend.com\/best-folding-squat-racks\/\">squat racks<\/a> or <a href=\"https:\/\/barbend.com\/leg-press-vs-squat\/\">leg press<\/a> stations.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor8who-should-use-the-hack-squat-machine\"><a id=\"8\" class=\"linkj\"><\/a>\r\nWho Should Use the Hack Squat Machine&nbsp;<\/h2>\n<p>The hack squat machine is a <a href=\"https:\/\/barbend.com\/bodybuilding-programs\/\">bodybuilding<\/a> staple, but it isn\u2019t reserved for the muscle-minded only. If you fall into one of these camps, consider giving the hack squat machine a go.&nbsp;<\/p>\n<h3 id=\"beginners\">Beginners<\/h3>\n<p>As a beginner, you should experiment with a diverse array of <a href=\"https:\/\/barbend.com\/bodybuilding-exercises-for-each-muscle\/\">exercises for each muscle group<\/a>. Not only does this help you develop comprehensive muscular stability, but some research indicates that <a href=\"https:\/\/barbend.com\/news\/study-exercise-variation\/\">varying your exercises in the gym<\/a> will be more effective for <a href=\"https:\/\/barbend.com\/news\/strength-training-improves-quality-of-life\/\">gaining strength<\/a> early on. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24832974\/\" target=\"_blank\" rel=\"noopener\">2<\/a>)<\/p>\n<p>Get familiar with a wide assortment of movements such as the hack squat machine and you\u2019ll be well-prepared for a long and <a href=\"https:\/\/barbend.com\/news\/build-healthy-habits\/\">healthy gym career<\/a>.<\/p>\n<h3 id=\"bodybuilders\">Bodybuilders<\/h3>\n<p><a href=\"https:\/\/barbend.com\/benefits-of-strength-training-for-bodybuilders\/\">Bodybuilders<\/a> need to <a href=\"https:\/\/barbend.com\/21s-workout\/\">grow muscle.<\/a> To grow muscle, they need to <a href=\"https:\/\/barbend.com\/progressive-overload\/\">apply tension<\/a>. To apply tension, they need to work hard through a large range of motion; safely.<\/p>\n<p>The hack squat hits all these beats and then some. It may only come second to the <a href=\"https:\/\/barbend.com\/deadlift-vs-leg-press\/\">leg press<\/a> in this regard, but if you\u2019re pursuing <a href=\"https:\/\/barbend.com\/how-to-bulk\/\">more muscle mass<\/a>, the natural squatting pattern offered by the hack station might edge out the leg press.&nbsp;<\/p>\n<h3 id=\"powerlifters\">Powerlifters<\/h3>\n<p><a href=\"https:\/\/barbend.com\/things-weightlifters-can-learn-powerlifters\/\">Powerlifters<\/a> train to move the most weight possible on three competitively-judged exercises. One of which includes the standard barbell back squat. That said, plenty of powerlifters dabble in alternative or <a href=\"https:\/\/barbend.com\/powerlifting-accessory-exercises\/\">accessory exercises<\/a>, if only for the novelty.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=_xlBMgYuDdg\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"Weightlifting vs. Powerlifting vs. CrossFit vs. Strongman | What&#039;s the Difference?\" title=\"Play video &quot;Weightlifting vs. Powerlifting vs. CrossFit vs. Strongman | What&#039;s the Difference?&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=_xlBMgYuDdg<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=_xlBMgYuDdg\" title=\"Weightlifting vs. Powerlifting vs. CrossFit vs. Strongman | What&#039;s the Difference?\" target=\"_blank\" rel=\"noopener\">Weightlifting vs. Powerlifting vs. CrossFit vs. Strongman | What&#039;s the Difference? (https:\/\/youtube.com\/watch?v=_xlBMgYuDdg)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>If you <a href=\"https:\/\/barbend.com\/strength-training-for-bodybuilders\/\">train for strength<\/a>, consider using the hack squat as your primary accessory movement for the squat. You can hammer your <a href=\"https:\/\/barbend.com\/5-exercises-weightlifters-can-do-to-improve-leg-and-squat-strength\/\">leg strength<\/a> with it without having to pay heed to an intricate setup protocol or maintaining precise technique.&nbsp;<\/p>\n<h2 id=\"can-you-hack-it\">Can You Hack It?<\/h2>\n<p>The <a href=\"https:\/\/barbend.com\/best-home-gym-flooring\/\">gym floor<\/a> can be a scary place. After all, it\u2019s packed to the brim with convoluted, imposing machinery. Make no mistake, though \u2014 you\u2019re not in an industrial warehouse. <a href=\"https:\/\/barbend.com\/prx-home-gym-review\/\">Gym machines<\/a> are designed to help you move better, get stronger, and grow muscle safely.<\/p>\n<p>The hack squat is no different. If you can find it in your <a href=\"https:\/\/barbend.com\/why-youre-not-progressing-in-the-gym\/\">gym<\/a>, give it a whirl. The feedback you\u2019ll get from using it will let you know if it&#8217;s right for you. Chances are, it\u2019ll light your legs up after only a few <a href=\"https:\/\/barbend.com\/forced-reps\/\">good reps<\/a>.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor9faqs\"><a id=\"9\" class=\"linkj\"><\/a>\r\nFAQs&nbsp;<\/h2>\n<p>Still wondering about the hack squat? That\u2019s okay. Here are two common questions you may have about the machine, answered.<\/p>\n<div class=\"faqs\"><h4><span>Is the hack squat machine safe for my back?<\/span><\/h4><p>Yes. As long as you use the machine as intended and make reasonable choices regarding how much weight to work with, you should have no problem on the hack squat.<\/p>\n<p>In fact, the backrest may even reduce some of the load that is usually applied to your lumbar spine during free-weight squatting movements. This will, of course, vary from person to person.<\/p>\n<h4><span>How low should I go when using the hack squat machine?<\/span><\/h4><p>If you want to squeeze the most juice from any movement, you should strive for a full range of motion. On the hack squat, this will generally mean sinking low until your hips are deeper than your knees. However, don\u2019t force anything; particularly if you\u2019re new to exercise or are working through an injury.<\/p>\n<h2><\/h2>\n<\/div> <script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Is the hack squat machine safe for my back?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<p>Yes. As long as you use the machine as intended and make reasonable choices regarding how much weight to work with, you should have no problem on the hack squat.<\\\/p>\\n<p>In fact, the backrest may even reduce some of the load that is usually applied to your lumbar spine during free-weight squatting movements. This will, of course, vary from person to person.<\\\/p>\\n\"}},{\"@type\":\"Question\",\"name\":\"How low should I go when using the hack squat machine?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<p>If you want to squeeze the most juice from any movement, you should strive for a full range of motion. On the hack squat, this will generally mean sinking low until your hips are deeper than your knees. However, don\\u2019t force anything; particularly if you\\u2019re new to exercise or are working through an injury.<\\\/p>\\n<h2><\\\/h2>\\n\"}}]}<\/script>\n<h2 id=\"references\">References<\/h2>\n<p>1. Gorsuch, J., Long, J., Miller, K., Primeau, K., Rutledge, S., Sossong, A., &amp; Durocher, J. J. (2013). The effect of squat depth on multiarticular muscle activation in collegiate cross-country runners. Journal of strength and conditioning research, 27(9), 2619\u20132625.&nbsp;<\/p>\n<p>2. Fonseca, R. M., Roschel, H., Tricoli, V., de Souza, E. O., Wilson, J. M., Laurentino, G. C., Aihara, A. Y., de Souza Le\u00e3o, A. R., &amp; Ugrinowitsch, C. (2014). Changes in exercises are more effective than in loading schemes to improve muscle strength. Journal of strength and conditioning research, 28(11), 3085\u20133092.&nbsp;<\/p>\n<p class=\"p1\"><i>Featured Image: <\/i>Kristian Ezcurra<i> \/ Shutterstock<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fun fact \u2014 the hack squat machine wasn\u2019t named for its rule-breaking potential in the weight room. While you can\u2019t hack through the firewalls of physiology (you still need to eat well, recover properly, and train hard if you want to build muscle), you can use the hack squat machine to build a mighty-impressive pair of wheels.&nbsp; The&#8230;<\/p>\n","protected":false},"author":201,"featured_media":171272,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[20665],"tags":[19758],"class_list":{"0":"post-171255","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-exercise-guides","8":"tag-parent-topic-strength-exercise","9":"entry"},"wppr_data":{"cwp_meta_box_check":"No"},"acf":{"breadcrumb_type":"custom","breadcrumbs":[{"breadcrumb_text":"Exercise Guides","breadcrumb_url":"https:\/\/barbend.com\/exercise-guides\/"}],"breadcrumb_title_override":""},"_links":{"self":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/171255","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/users\/201"}],"replies":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/comments?post=171255"}],"version-history":[{"count":6,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/171255\/revisions"}],"predecessor-version":[{"id":338676,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/171255\/revisions\/338676"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media\/171272"}],"wp:attachment":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media?parent=171255"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/categories?post=171255"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/tags?post=171255"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}