TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Hack Squat

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads

Also glutes, adductors

You need

Machines

Hack squat setup →
How to do itPicture · 3 steps
Back padPlatform
  1. 1Feet low-to-mid on the platform
  2. 2Lower until thighs pass parallel
  3. 3Drive through the whole foot

Most common mistake

Feet placed high and short range: easy reps, little quad.

Watch a demo
S
For quads
#1 of 33
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Research
95
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 95
Target tension · 35%5/5
Loaded stretch · 25%5/5
Progression · 20%5/5
Low cost · 20%4/5

Deep knee bend under stable, heavy load: the quads are clearly the limiter.

How scores work

Machine taken? Swap to

  • AFront-Foot-Elevated Split SquatDumbbell
  • ASafety Bar SquatBarbell
  • AHeels-Elevated Goblet SquatDumbbell
  • SPendulum SquatMachine

Takes

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