Does the Hack Squat Work Your Glutes? An In-Depth Analysis of Glute Activation

Jul 15, 2025

By Chick Active

When it comes to lower body training, there's one question many gym-goers often ask: does hack squat work glutes? At first glance, the hack squat machine looks like a pure quad-dominant tool, and for the most part, it is. But with proper form adjustments and strategic execution, the hack squat can also be an excellent way to target your glutes --- if you know what you're doing.

In this guide, we'll break down the biomechanics of the hack squat, explore how it affects your glutes, and share practical ways to modify the movement to maximize glute activation. Whether you're chasing stronger glutes or a more balanced lower body, this article has everything you need to know about hack squats and glute engagement.

What Is a Hack Squat, Really?

Before diving into muscle activation specifics, let's take a quick look at what a hack squat actually is.

The hack squat is a machine-based compound lower-body exercise where the lifter stands on a fixed platform, leans back against a padded sled, and performs a squatting motion while the machine guides the path of movement. It's commonly found in commercial gyms and provides more stability than free-weight squats.

Muscles Worked in the Hack Squat

The primary muscles targeted are:

Quadriceps (especially the vastus lateralis)
Glutes (to a lesser extent in standard form)
Hamstrings
Calves
Core (isometrically)

Traditionally, the hack squat is categorized as a knee-dominant movement, meaning that it primarily emphasizes the quadriceps. But here's where things get interesting --- with a few tweaks, it can shift toward a more hip-dominant pattern, thus increasing glute involvement.

Do Hack Squats Really Activate the Glutes?

Let's answer the central question: Does hack squat work glutes?

The short answer is yes --- but not by default.

The long answer? The level of glute activation during a hack squat largely depends on:

Your stance (foot placement and angle)
Depth of the squat
Range of motion
Intentional engagement of the glutes

Understanding Muscle Activation

Electromyography (EMG) studies, which measure electrical activity in muscles during movement, consistently show that:

Traditional hack squats = High quad activation
Modified hack squats (feet higher on the platform) = Higher glute activation

Why? Because placing your feet higher and further forward shifts the load from the knees toward the hips. This requires more hip extension, which is the glutes' primary job.

Why the Standard Hack Squat Isn't Ideal for Glutes

When you step into the hack squat machine and place your feet low and shoulder-width apart, you're mimicking a deep knee bend --- ideal for hammering your quads, but not your glutes.

Key Reasons the Standard Form Misses the Glutes:

Upright torso position: Less hip flexion means fewer demands on the glutes.
Knees traveling far forward: Places the emphasis on quads, not hips.
Shallow depth: Limits hip extension range, reducing glute contraction.

So, if you're doing hack squats with a typical foot placement and wondering why your glutes aren't sore the next day --- this is probably why.

How to Modify the Hack Squat to Target the Glutes

Want to make your hack squats glute-focused? Here's how to tweak your form for maximum posterior chain engagement.

Place Your Feet Higher on the Platform

Position your feet higher up and wider apart. This does a few things:

Encourages deeper hip flexion
Allows more hip extension (glute contraction) on the way up
Reduces stress on the knees

Pro tip: Your toes can point slightly outward to match your hip anatomy and maintain comfort.

Go Deeper (Safely)

The deeper you go, the more your hips have to move, and the more the glutes are required to extend the hips as you rise.

Aim for thighs at or below parallel.
Control the eccentric (lowering) phase to fully engage the stretch reflex.
Don't bounce out of the bottom --- control matters for glute growth.

Focus on Driving Through the Heels

This small cue makes a big difference. Pressing through your heels shifts the emphasis toward the posterior chain, including the hamstrings and glutes.

Avoid: Letting your heels rise off the platform. This signals a quad-dominant movement.

Use a Mind-Muscle Connection

Think about squeezing your glutes as you rise from the bottom of each rep. Visualization and focused tension can significantly boost muscle recruitment.

Hack Squat vs Other Glute Exercises

So how does the hack squat compare to other glute-building exercises? Let's evaluate:

Exercise	Glute Activation	Quad Involvement	Best Use Case
Barbell Hip Thrust	Very High	Low	Pure glute isolation
Romanian Deadlift	High	Moderate	Hip hinge development
Traditional Squat	Moderate	High	Balanced leg development
Hack Squat (modified)	Moderate to High	Moderate	Glute focus with support
Glute Kickbacks	Moderate	Very Low	Accessory glute pump
Pendulum Squat	High	High	Deep range glute and quad development

The hack squat (when modified) offers a safe and stable way to target glutes without requiring significant balance or spinal loading, making it especially useful for:

Beginners learning to engage glutes
Lifters managing lower back sensitivity
People working on unilateral imbalances

Meanwhile, the Pendulum Squat deserves a special mention. Thanks to its unique arc-like movement pattern, it allows for deep hip flexion and greater glute stretch while also heavily recruiting the quads. This makes it an excellent machine-based option for those seeking both glute and quad growth in a single, joint-friendly exercise.

Should You Use Hack Squats for Glute Growth?

Yes, but treat it as a complement rather than a replacement for other glute-dominant exercises.

Pros of Using Hack Squats for Glutes:

Machine guidance reduces injury risk
Easier to focus on form and range
You can load it heavy for hypertrophy

Cons:

Limited by machine mechanics
Doesn't mimic real-world movement patterns
Can under-stimulate glutes without proper form

Programming Tips:

Use 3--4 sets of 8--12 reps for hypertrophy
Include pauses at the bottom to increase time under tension
Pair with hip thrusts or RDLs for a complete glute day

Common Mistakes to Avoid When Training Glutes with Hack Squats

Even with the best intentions, many gym-goers make these mistakes that kill glute activation:

Feet too low on the platform → Makes it all quads.
Short range of motion → Limits glute engagement.
Going too fast → Momentum takes over; muscles do less work.
Not adjusting weight → Using ego-lifting weight means poor form and reduced effectiveness.
Lack of variety → Don't rely on hack squats alone. Mix it up with thrusts, RDLs, lunges.

Final Verdict: Does Hack Squat Work Glutes?

Yes --- but only if you use the right technique.

The standard hack squat is quad-dominant by design, but it's far from useless for glute development. When executed with a glute-focused stance, adequate depth, and controlled tempo, hack squats become a surprisingly effective glute-builder.

Best Practices Summary:

Foot placement: Higher and wider
Tempo: Controlled with deep range
Cue: Drive through heels and squeeze glutes
Volume: 3--4 sets of 8--12 reps
Frequency: 1--2 times per week, ideally paired with other glute work

So next time you're at the gym wondering if you should hop on the hack squat machine --- go for it. Just tweak your stance, stay intentional, and feel the burn in your glutes, not just your quads.