Hack Squat
The hack squat is a great way to target the muscles in your lower body, particularly the quadriceps. Not only is it an effective accessory exercise to pair with squats, but it can also be used as the primary lower-body exercise in a workout. When performing the hack squat, it's best to focus on moderate to high reps, such as 8-12 reps per set and beyond.
This exercise is beneficial for many reasons. It can help to improve the strength and stability of your legs, and it can also help to boost your overall power and explosiveness. Additionally, the hack squat is a great way to increase your muscular endurance, as it works the muscles of your legs for extended periods of time. For those looking to build size and strength, the hack squat is an excellent option as it places an emphasis on the quads, hamstrings, and glutes.
To perform the hack squat, you'll need access to a hack squat machine. This machine is designed to provide stability and support as you perform the exercise, while also reducing the risk of injury. Begin by positioning your feet shoulder-width apart on the platform, with your toes pointed slightly outward. Keeping your chest up and your core tight, lower your body until your thighs are parallel with the floor. Then, press through your heels to return to the starting position.
The hack squat is an effective and efficient exercise that can help to improve the strength and stability of your lower body. With the right form and a focus on moderate to high reps, you can use this exercise to reach your fitness goals.
Type:
Strength
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Barbell
Benefits Of This Exercise
- The hack squat is an effective and efficient exercise that can help to improve the strength and stability of your lower body.
- It is an excellent option for those looking to build size and strength, as it places an emphasis on the quads, hamstrings, and glutes.
- This exercise can help to improve power and explosiveness, as well as muscular endurance.
- It can be used as a primary lower-body exercise or as an accessory to squats.
- It is best to focus on moderate to high reps when performing the hack squat, such as 8-12 reps per set and beyond.
- Changing foot placement or toe angle can change the emphasis of the exercise.
Step by Step Instructions For Hack Squat
- Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
- Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
- Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
- Now straighten your legs without locking the knees. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: All
Warm Up Tips
- Ensure proper machine setup: Make sure the back of your torso is against the back pad of the machine and hook your shoulders under the shoulder pads provided.
- Position your legs correctly: Place your legs on the platform using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up and maintain the back on the pad at all times.
- Engage the safety bars: Place your arms on the side handles of the machine and disengage the safety bars by moving the side handles from a facing front position to a diagonal position.
- Find your starting position: Straighten your legs without locking the knees. This will be your starting position. You can choose any of the three stances described in the foot positioning section.
- Lower the unit with control: Slowly bend your knees while maintaining a straight posture with the head up and back on the pad. Continue down until the angle between your upper legs and calves becomes slightly less than 90-degrees. Inhale during this portion of the movement. Make sure your knees are in line with your toes to avoid undue stress on the knee.
- Raise the unit with power: Exhale and push the floor mainly with the heel of your foot to straighten your legs and return to the starting position.
- Repeat for the recommended reps: Perform the hack squat for the recommended amount of repetitions, focusing on moderate to
Hack Squat Safety Tips
- Ensure that the back of your torso is firmly against the back pad of the machine and hook your shoulders under the shoulder pads provided.
- Position your legs on the platform using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up and maintain contact between your back and the pad throughout the exercise.
- Place your arms on the side handles of the machine and disengage the safety bars by moving the side handles from a facing front position to a diagonal position.
- When starting the exercise, straighten your legs without locking your knees. Maintain this position as your starting position.
- Lower the unit slowly by bending your knees while keeping a straight posture and your head up. Continue until the angle between your upper legs and calves is slightly less than 90-degrees. Inhale during this portion of the movement. Ensure that your knees are in line with your toes and not past them to avoid undue stress on the knees.
- Raise the unit by pushing the floor mainly with the heel of your foot and straightening your legs. Exhale during this portion of the movement.
- Repeat the exercise for the recommended number of repetitions.
Variations: You can try different foot variations discussed in the foot positioning section to target different muscles in your lower body.
Safety Tips:
<ol
Incorporating Into Other Workouts
The hack squat exercise can be incorporated into workouts in several ways to target the quads, glutes, and hamstrings and achieve different fitness goals. Here are some ways to incorporate the hack squat into workouts:
1. Primary Lower-Body Exercise: The hack squat can be used as the main lower-body exercise in a workout. Start the workout with hack squats to target the quads, glutes, and hamstrings and build strength and size in these muscle groups. Perform 3-4 sets of 8-12 reps with a challenging weight.
2. Superset with Squats: Pair the hack squat with traditional squats to create a superset. Perform a set of hack squats followed immediately by a set of squats without rest. This combination will provide a comprehensive lower-body workout, targeting different muscle fibers and enhancing overall leg strength. Aim for 3-4 supersets of 8-12 reps for each exercise.
3. Burnout Finisher: Use the hack squat as a burnout exercise at the end of your leg workout. After completing your main lower-body exercises, perform a high-rep set of hack squats to fatigue the muscles further and promote muscular endurance. Use a lighter weight and aim for 15-20 reps or even more.
4. Foot Placement Variations: Experiment with different foot placements or toe angles to change the emphasis of the exercise. Placing your feet wider apart will target the glutes and outer thighs more, while a narrower