Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Adductors, Calves, Glutes, Hamstrings, Lower Back
Target Muscle Group


Quads Muscle Anatomy Diagram

Resistance Band Machine Hack Squat Overview

The resistance band machine hack squat is a more advanced variation of the machine hack squat. It is used by those looking to build the muscles of the leg, and will involve your core to a lesser extent.

The resistance bands are added to the machine hack squat to provide resistance throughout the entire movement, with the greatest resistance occurring at the top of the exercise.

Resistance Band Machine Hack Squat Instructions

  1. Load the machine with the desired weight then anchor bands to the machine and loop them around the weight pegs.
  2. Position your shoulders and back against the pads.
  3. Position your feet at shoulder width, extend your legs, and release the safety handles.
  4. Slowly lower the weight by bending your knees until your thighs are approximately at 90 degrees.
  5. Reverse the movement by driving into the platform and extending the knees and hips.
  6. Repeat for the desired number of repetitions.

Resistance Band Machine Hack Squat Tips

  1. To keep tension on the quads, keep the knees just shy of lockout.
  2. To emphasize the glutes more, push through the heels.
  3. To emphasize the quads more, push through the balls of the feet.
  4. Don’t allow the hips to posteriorly tilt and roll off the pad.
  5. Keep your low back flat against the pad throughout the movement.
  6. Ensure the head does not jut forward excessively.
  7. Self spotting is possible by simply applying pressure to the knees with the hands. Use only when necessary.
  8. Toe angle is individual and will depend upon each individual’s hip anatomy and ankle mobility - experiment and adjust based upon feel.