Muscles Targeted by the Hack Squat: A Comprehensive Guide to Lower Body Strength

 

Are you looking to build strength and muscle in your lower body? If so, then the Hack Squat is an exercise you should definitely consider adding to your routine! But what muscles does it target? Let‘s take a closer look and find out.

 

Hack squats work multiple muscle groups in the lower body, including the quadriceps, hamstrings, glutes, calves, and hip flexors. Specifically, the main target muscle during any variation of a squat is usually the quadriceps, which comprises four different muscles: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.

So, here is a chart table that shows the primary and secondary muscle groups worked during a hack squat exercise:

Primary Muscles	Secondary Muscles
Quadriceps	Glutes
Hamstrings	Calves
Glutes	Adductors
Calves	Hip Flexors
Adductors
Hip Flexors

Note that while hack squats primarily work the quadriceps, they also engage several other muscle groups in the lower body as secondary muscles. This makes the exercise a great choice for building overall lower body strength and muscle mass.

Quadriceps

The quadriceps are a group of four muscles located at the front of the thigh.

These muscles are responsible for extending the leg at the knee joint, which is a movement that is heavily involved in the hack squat exercise.

Specifically, during a hack squat, the quadriceps are the primary muscle group being targeted.

As you lower your body down into the squat position, the quadriceps are activated to help control the movement and provide stability.

Then, as you push back up to the starting position, the quadriceps contract to extend the knee joint and lift the weight.

Consistently performing hack squats can help to strengthen and tone the quadriceps, leading to improved athletic performance, increased power and explosiveness, and a more defined lower body overall.

Here is a chart table that shows the four muscles that make up the quadriceps group, along with their origins, insertions, and actions:

Muscle Name	Origin(s)	Insertion(s)	Action(s)
Rectus Femoris	Anterior inferior iliac spine and superior margin of acetabulum	Patella and tibial tuberosity via patellar ligament	Hip flexion and knee extension
Vastus Lateralis	Greater trochanter, intertrochanteric line, and linea aspera of the femur	Patella and tibial tuberosity via patellar ligament	Knee extension
Vastus Medialis	Linea aspera and medial supracondylar line of the femur	Patella and tibial tuberosity via patellar ligament	Knee extension and medial patellar stabilization
Vastus Intermedius	Anterior and lateral surfaces of the femur	Patella and tibial tuberosity via patellar ligament	Knee extension

The quadriceps muscles are responsible for extending the knee joint and are critical for everyday activities such as walking, running, and jumping. They are also important for sports that require explosive lower body movements like sprinting and jumping.

Hamstrings

The hamstrings are a group of three muscles located at the back of the thigh: the biceps femoris, semitendinosus, and semimembranosus.

These muscles are responsible for flexing the knee joint and extending the hip joint, which are both movements that are involved in the hack squat exercise.

During a hack squat, the hamstrings act as synergists, which means that they assist the quadriceps in controlling the movement and providing stability.

As you lower your body down into the squat position, the hamstrings are stretched, and then they contract to help control the movement and prevent your body from falling too far forward.

Then, as you push back up to the starting position, the hamstrings contract to extend the hip joint and assist the quadriceps in lifting the weight.

Consistently performing hack squats can help to strengthen and tone the hamstrings, leading to improved athletic performance, increased power and explosiveness, and a more defined lower body overall.

Here is a chart table that shows the three muscles that make up the hamstrings group, along with their origins, insertions, and actions:

Muscle Name	Origin(s)	Insertion(s)	Action(s)
Biceps Femoris	Long head: ischial tuberosity; Short head: linea aspera of the femur	Head of fibula and lateral condyle of tibia	Knee flexion and hip extension, lateral knee and hip rotation
Semitendinosus	Ischial tuberosity	Medial surface of proximal tibia	Knee flexion and hip extension, medial knee rotation
Semimembranosus	Ischial tuberosity	Posterior surface of medial condyle of tibia	Knee flexion and hip extension, medial knee rotation

The hamstring muscles are responsible for flexing the knee joint and extending the hip joint. They are critical for everyday activities such as walking, running, and jumping, as well as sports that require explosive lower body movements like sprinting and jumping. It is important to maintain a balance between quadriceps and hamstring strength to prevent muscle imbalances and injury.

Glutes.

The glutes, also known as the gluteal muscles or buttocks, are a group of three muscles located in the back of the hip:

the gluteus maximus, gluteus medius, and gluteus minimus.

These muscles are responsible for various movements of the hip joint, including hip extension, abduction, and external rotation, all of which are involved in the hack squat exercise.

During a hack squat, the glutes are activated throughout the movement to provide stability and assist in the upward movement of the weight.

As you lower your body down into the squat position, the glutes are stretched, and then they contract to help control the movement and prevent your body from falling too far forward.

Then, as you push back up to the starting position, the glutes contract to extend the hip joint and assist the quadriceps and hamstrings in lifting the weight.

Consistently performing hack squats can help to strengthen and tone the glutes, leading to improved athletic performance, increased power and explosiveness, and a more defined lower body overall.

Additionally, strong glutes are essential for proper posture and can help reduce the risk of lower back pain and injury.

Here is a chart table that shows the three muscles that make up the glutes group, along with their origins, insertions, and actions:

Muscle Name	Origin(s)	Insertion(s)	Action(s)
Gluteus Maximus	Ilium, sacrum, coccyx, and thoracolumbar fascia	Gluteal tuberosity of femur and iliotibial band	Hip extension and lateral rotation, assists in hip hyperextension and adduction
Gluteus Medius	Outer surface of ilium	Greater trochanter of femur	Hip abduction and medial rotation, stabilizes pelvis during gait
Gluteus Minimus	Outer surface of ilium	Anterior surface of greater trochanter of femur	Hip abduction and medial rotation, stabilizes pelvis during gait

The glutes muscles are responsible for hip movement and stabilization, as well as maintaining proper alignment of the pelvis during walking and other lower body movements. They play a key role in lower body strength and power, and are important for activities such as running, jumping, and lifting.

Calves.

The calves, also known as the gastrocnemius and soleus muscles, are located in the back of the lower leg and are responsible for plantar flexion of the ankle joint, which is the movement involved in performing a calf raise.

During a hack squat, the calves are used to provide stability and balance throughout the movement.

As you lower your body down into the squat position, the calves are stretched, and then they contract to help control the movement and maintain your balance.

Then, as you push back up to the starting position, the calves contract to lift your body weight up onto your toes.

While the calves are not the primary muscle group being targeted in a hack squat, they do play a supportive role in the movement and can benefit from the exercise.

Consistently performing hack squats, in combination with other calf exercises such as calf raises, can help to strengthen and tone the calves, leading to improved athletic performance, increased power and explosiveness, and a more defined lower leg overall.

Here is a chart table that shows the two muscles that make up the calves group, along with their origins, insertions, and actions:

Muscle Name	Origin(s)	Insertion(s)	Action(s)
Gastrocnemius	Medial and lateral condyles of femur	Calcaneus via Achilles tendon	Plantarflexion of foot, flexion of knee (minor)
Soleus	Proximal fibula and tibia	Calcaneus via Achilles tendon	Plantarflexion of foot

The calf muscles are responsible for plantarflexion of the foot, which is important for movements such as walking, running, jumping, and standing on tiptoe. The gastrocnemius muscle also assists in flexion of the knee joint to a minor extent. Strong calf muscles can improve lower body strength and power, as well as help prevent injuries such as ankle sprains.

Hip flexors

Hip flexors are a group of muscles that are responsible for flexing the hip, meaning they bring the knee towards the chest.

They include the iliacus, psoas major, psoas minor, and rectus femoris muscles.

The iliopsoas muscle, which consists of the iliacus, psoas major, and sometimes psoas minor muscles, is the major flexor of the hip joint.

These muscles work together to flex the hip, as well as stabilize the hip and lower back during activities like walking, running, and rising from a chair.

Every time you take a step, you are using your hip flexor muscles, and they are important to keep the posterior pelvic muscles in balance.

Here is a chart table that shows the major muscles that make up the hip flexors group, along with their origins, insertions, and actions:

Muscle Name	Origin(s)	Insertion(s)	Action(s)
Iliopsoas (composed of two muscles)	Iliacus: iliac fossa and sacrum; Psoas major: lumbar vertebrae	Lesser trochanter of femur	Hip flexion, assists in external rotation and adduction of the hip joint
Rectus Femoris	Anterior inferior iliac spine (AIIS)	Tibial tuberosity via patella and patellar ligament	Hip flexion, knee extension
Sartorius	Anterior superior iliac spine (ASIS)	Medial surface of proximal tibia	Hip flexion, assists in hip abduction and external rotation, knee flexion

The hip flexor muscles are responsible for flexing the hip joint, which is required for movements such as walking, running, and jumping. They also play a key role in maintaining proper alignment of the pelvis and lower back. Strengthening the hip flexors can improve lower body strength and power, as well as help prevent injuries such as lower back pain.

4 Main quadriceps targeted muscles during any variation of a squat.

That’s correct! The quadriceps are the primary muscle group targeted during squats, including hack squats. The rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius all work together to extend the knee joint and lift the weight during the upward phase of the squat. These muscles are essential for overall leg strength and power and can benefit from performing hack squats regularly, especially when combined with other quad-dominant exercises like lunges and leg presses.

Rectus femoris

The rectus femoris is one of the four muscles that make up the quadriceps muscle group. Located in the middle of the front of the thigh, it connects to bone at two places, or heads.

One head originates from the anterior inferior iliac spine of the hip bone, while the other head originates from the groove above the acetabulum of the hip bone.

The rectus femoris muscle helps to flex the hip and extend the knee, and it is the only one of the quadriceps muscles that crosses the hip joint.

Here is a chart table that shows the origins, insertions, and actions of the Rectus Femoris muscle:

Muscle Name	Origin(s)	Insertion(s)	Action(s)
Rectus Femoris	Anterior inferior iliac spine (AIIS) and superior margin of acetabulum	Tibial tuberosity via patella and patellar ligament	Hip flexion, knee extension

The Rectus Femoris muscle is one of the four quadriceps muscles, and is located in the front of the thigh. It is responsible for both hip flexion and knee extension, making it a key muscle for movements such as running, jumping, and squatting. Strengthening the Rectus Femoris can improve lower body strength and power, as well as help prevent injuries such as knee pain.

vastus lateralis

The vastus lateralis, also known as the vastus externus, is one of the four muscles that make up the quadriceps femoris muscle group located in the thigh.

It is the largest and most powerful of the quadriceps muscles, originating via a broad aponeurosis from various sites on the femur and inserting into the outer border of the patella by a flat tendon.

Together with the other muscles of the quadriceps group, it functions to extend the knee joint, moving the lower leg forward.

Here is a chart table that shows the origins, insertions, and actions of the Vastus Lateralis muscle:

Muscle Name	Origin(s)	Insertion(s)	Action(s)
Vastus Lateralis	Greater trochanter, intertrochanteric line, and linea aspera of femur	Tibial tuberosity via patella and patellar ligament	Knee extension, assists in hip flexion and stabilization of the knee joint

The Vastus Lateralis muscle is one of the four quadriceps muscles, and is located on the outer side of the thigh. It is responsible for extending the knee joint, which is important for movements such as walking, running, and jumping. The Vastus Lateralis also assists in hip flexion and stabilization of the knee joint. Strengthening the Vastus Lateralis can improve lower body strength and power, as well as help prevent injuries such as knee pain.

Vastus medialis

The vastus medialis is a muscle located in the front of the thigh and is one of the four quadriceps muscles. It is the most medial, or inner, of the quadriceps muscles and extends the entire length of the thigh bone.

The vastus medialis helps move the knee joint and stabilize the kneecap, and injury to the muscle can cause knee pain and difficulty walking, running, or managing stairs .

The muscle is supplied by three muscular branches of the femoral artery, and it also receives some minor contributions from the deep femoral and descending genicular arteries .

Here is a chart table that shows the origins, insertions, and actions of the Vastus Medialis muscle:

Muscle Name	Origin(s)	Insertion(s)	Action(s)
Vastus Medialis	Linea aspera and intertrochanteric line of femur	Tibial tuberosity via patella and patellar ligament	Knee extension, assists in hip flexion and stabilization of the knee joint

The Vastus Medialis muscle is one of the four quadriceps muscles, and is located on the inner side of the thigh. It is responsible for extending the knee joint, which is important for movements such as walking, running, and jumping. The Vastus Medialis also assists in hip flexion and stabilization of the knee joint. Strengthening the Vastus Medialis can improve lower body strength and power, as well as help prevent injuries such as knee pain.

 

Vastus intermedius

The vastus intermedius is one of the four muscles that make up the quadriceps muscle group located in the anterior (front) compartment of the thigh.

It is the deepest of the four muscles, located between the vastus lateralis and the vastus medialis, and is the only one of the four muscles that does not have a direct attachment to the patella.

The vastus intermedius originates on the anterior and lateral surfaces of the femur, from just above the intertrochanteric line to the linea aspera, and inserts onto the patellar tendon, which then attaches to the patella. The muscle works together with the other muscles of the quadriceps group to extend the knee joint .

Here is a chart table that shows the origins, insertions, and actions of the Vastus Intermedius muscle:

Muscle Name	Origin(s)	Insertion(s)	Action(s)
Vastus Intermedius	Anterior and lateral shaft of femur	Tibial tuberosity via patella and patellar ligament	Knee extension, assists in hip flexion and stabilization of the knee joint

The Vastus Intermedius muscle is one of the four quadriceps muscles, and is located on the front of the thigh. It is responsible for extending the knee joint, which is important for movements such as walking, running, and jumping. The Vastus Intermedius also assists in hip flexion and stabilization of the knee joint. Strengthening the Vastus Intermedius can improve lower body strength and power, as well as help prevent injuries such as knee pain.

Conclustion

In conclusion, the hack squat is a compound exercise that targets multiple muscle groups in the lower body, making it an effective movement for building strength and muscle mass.

The quadriceps, hamstrings, glutes, calves, and hip flexors are all engaged during this exercise, as well as the core muscles.

While the hack squat is a challenging exercise, it offers a unique path and angle of resistance that can help stimulate the muscles differently than other squat variations.

Incorporating the hack squat into your lower body workout routine can help you achieve your fitness goals and build a strong, powerful lower body.

Remember to always use proper form and start with lighter weights to avoid injury and ensure that you are targeting the correct muscle groups.

 

Sources:

1. Physiopedia
2. Posmc
3.  Verywell Health
4. en.wikipedia
5. kenhub
6. healthline
7. merriam-webster
8. physio-pedia
9. kenhub