How to Use the Hack Squat Machine to Target Glutes Effectively

When it comes to sculpting strong, shapely glutes, compound lower body movements reign supreme—and one underrated powerhouse in the gym is the hack squat machine. While it's often thought of as a quad-dominant exercise, a few smart adjustments in form and setup can turn the hack squat into a glute-building beast.

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Do Hack Squats Work Glutes?

Yes—but with a caveat. The traditional hack squat primarily emphasizes the quadriceps, especially when you maintain an upright torso and place your feet low on the platform. However, by modifying foot placement and range of motion, you can significantly increase glute activation.

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Glute-Focused Hack Squat: Proper Form

If your goal is to grow your glutes using the hack squat machine, form and intent matter more than just going through the motion. Here’s how to dial in your technique for maximum glute engagement:

• Foot Placement: Position your feet high and wide on the foot platform. This increases hip flexion, which places more load on the glutes.

• Stance: A slightly turned-out stance (toes pointing outward about 15-30 degrees) helps engage the glute medius and minimizes knee stress.

• Depth: Lower yourself until your thighs are just below parallel, or as deep as your hip mobility allows, while keeping your lower back supported by the pad.

• Push Through Heels: Focus on driving up through your heels, not the balls of your feet, to emphasize posterior chain involvement.

• Tempo: Slow down the eccentric (lowering) portion and explode upward—this time-under-tension approach helps target the glutes more effectively.

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How to Use the Hack Squat Machine for Glutes

Here’s a step-by-step glute-targeted setup:

1. Set the machine's shoulder pads to align comfortably with your shoulders.

2. Stand with feet high and shoulder-width apart, slightly turned out.

3. Brace your core and unrack the weight by extending your legs.

4. Inhale as you slowly descend into a deep squat, pushing hips back slightly.

5. Pause briefly at the bottom, then drive through your heels to return to starting position.

6. Exhale at the top, but don’t lock out your knees—this keeps tension on the muscles.

Perform 3–4 sets of 8–12 controlled reps to build both size and strength.

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Are Hack Squats Good for Glutes Compared to Other Machines?

The hack squat machine offers a unique blend of spinal support and targeted leg loading, making it especially good for those who may experience back discomfort with barbell squats. While exercises like hip thrusts or Romanian deadlifts are more glute-isolating, the hack squat adds volume to your posterior chain training while simultaneously building lower body stability and strength.

Unlike traditional squats, where balance can be a limiting factor, the hack squat allows you to safely focus on muscle contraction—especially helpful when chasing a glute pump or working through hypertrophy blocks.

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Personal Experience: Turning a Quad Exercise into a Glute Game-Changer

For years, I used the hack squat as a pure quad movement. But during a glute specialization phase in my own training, a coach suggested I adjust my stance. I was skeptical at first—but after a few sessions of placing my feet higher and sitting deeper into the movement, I felt a burn in my glutes I hadn't experienced from squats before. The pump was real, and my glute development noticeably improved over the following months. That simple tweak transformed how I programmed the hack squat for myself and my clients.

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Final Thoughts: Glutes & Hack Squats Belong Together

The hack squat is more than a quad-builder. With proper form and intention, it becomes a highly effective glute exercise that complements your lower body routine. If you've overlooked it in your glute workouts, it’s time to bring it back with a focused approach.

Whether you're a beginner learning how to use the hack squat for glutes or an experienced lifter optimizing your glute gains, this machine can play a valuable role—just make sure your form supports your goals.