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Glutes · Machine

Hack Squat (Machine)

A movement that trains your glutes, done with a machine. Your quadriceps, hamstrings and calves help out.

Hack Squat (Machine), starting position
EquipmentMachine
Type—
Push or pull—
LevelBeginner

Muscles you'll work

Hack Squat (Machine) muscles worked, front viewHack Squat (Machine) muscles worked, back view
GlutesPrimaryQuadriceps · Hamstrings · CalvesSecondary

How to do it

  1. Adjust the sled machine to a comfortable position for your height.
  2. Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards.
  3. Hold onto the handles or bars for stability.
  4. Lower your body by bending your knees and hips, keeping your back straight and chest up.
  5. Continue lowering until your thighs are parallel to the ground or slightly below.
  6. Pause for a moment, then push through your heels to raise your body back up to the starting position.
  7. Repeat for the desired number of repetitions.

More glute exercises

Glute Kickback (Machine)Hip Thrust (Machine)Leg Press Horizontal (Machine)Rear Kick (Machine)
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