Paused hack squat

A compound exercise for the quads, with help from the glutes. Equipment: hack squat machine.

Orbit

Drag to rotate

WorksQuadsGlutes

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Shoulders under the pads, feet mid-platform.
Hold two seconds at the bottom
Drive up without bouncing

Muscles worked

Paused hack squat: 3D figure mid-rep with the quads highlighted

Quads · main
Glutes

Equipment

Hack squat machine

Alternatives

Exercises that train the same main muscles. See all paused hack squat alternatives.

Band squat to pressResistance bands
Banded knee-pull squatResistance bands
Behind-the-legs barbell squatBarbell
Cable squat to rowCable machine
Dumbbell thrusterDumbbells
Front squatBarbell and Squat rack

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine
Leg pressLeg press

Put the paused hack squat in a plan that adapts

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