The TDS 4-way Hip Sled is a workhorse hack squat machine that’s built to withstand heavy usage. The hack squat was originated in Germany and derives from the word hacke (heel). Disengage the safety bars and straighten your legs without locking out your knees completely. Take a deep breath and slowly start to lower the unit by squatting. The hack squat is much different than the conventional free weight barbell squat. Always warm-up with a few sets of 40 to 50-60% of your one-rep max before training heavy, as it’s important for your safety. The Smith machine is one of the most useful pieces of equipment available. The hack squat is a compound movement that works all lower-body muscles ( quadriceps, hamstrings, glutes, calves, and hip flexors) and the core muscles; which include the rectus abdominis and internal/external obliques. Angle yourself similar to the hack machine by stepping out and keeping your feet flat on the floor. There are benefits to this which we’ll discuss but it’s hard to go wrong with the hack squat as it’s a viable alternative to the barbell squat. But if you’re using a challenging weight while continuing to implement progressive overload, you’ll still activate the trunk muscles to an extent. The hack squat (HS) differs from the barbell back (BS) squat in many ways. Utilize shorter rest periods (1-2 minutes). All Rights Reserved. Email: info@generationiron.com, Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. The hack squat is also beneficial because the weight load is distributed through your center of mass at an angle. I was looking for somebody who’d be able to clearly browse me with this The hack squats is a superb workout if you are faced with unbalanced problem of your leg muscles, thanks to its supportive equipment. Step 3: Put your arms on the side handles of the machine. Having a wider-than-normal stance will also help in recruiting your hamstrings. Now, some gyms may not have a hack squat machine and that’s ok… we’ll show you some good alternatives. Hook your shoulders under the shoulder pads provided. With the leg press, however, you’re able to relax the upper body slightly more than you can during the hack squat, which helps the mind-muscle connection for the lower-body muscles. Use a weight that will not compromise good form and always make sure to focus on a mind/muscle connection for optimal results. Keep your back glued to the pad and your head up at all times throughout the exercise. In addition to these muscles, it targets the forearm muscles and the wrist flexors and extensors. You don’t want to limit trunk activation so incorporate free weights as well. The quadriceps are usually the main, target muscle during any variation of a squat. The design is similar to what you’ll find on most average-priced hack squat machines and allows you to perform hack squats and leg presses without any issues. However, with a leg press, you can focus the effort on mainly just the legs. 2. Smith machine hack squat exercise details. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. How To Add The Hack Squat To Your Workout Routine? Subscribe to our mailing list and get interesting stuff and updates to your email inbox. If not, your overwhelming winner is the leg press. The hack squat is a compound movement that works all lower-body muscles (quadriceps, hamstrings, glutes, calves, and hip flexors) and the core muscles; which include the rectus abdominis and internal/external obliques. The hack squat can be used as a significant mass and strength builder as well so don’t think it’s inferior because it’s a machine movement. The muscles used in the hack squat are the: Quadriceps; Glutes; Adductors; Calves; Abdominals; Spinal erectors (back muscles) The hack squat requires a significant amount of knee and hip flexion (bending). Hack Squat Exercise Information. Leanbean Fat Burner Review – Does It Have What You Need To Get Lean? That’s because the trunk is highly supported at an angle against a backrest. I’ve been searching for a place like this for Also, utilize different rep ranges based on your goals. Utilize the hack squat along with your conventional squats, deadlift, lunges, or any other leg exercises. The machine hack squat variation was designed to simulate barbell squatting without as much strain on the lower back. You should be leaning back against the bar. © Copyright 2021 Generation Iron Brands LLC, Generation Iron Fitness & Bodybuilding Network, Hidetada Yamagishi’s Ultimate Men’s 212 Workout & Diet Plan, Brandon Hendrickson Reacts To The Olympia 2020 Men’s Open Results, Shaun Clarida: “For Me, Dexter Jackson Is The Greatest Of All…, Ronnie Coleman: Big Ramy Will Have His Own Era As Olympia…, Standing Dumbbell Upright Row – Exercise Guide, Dumbbell Lying Supination – Exercise Guide, Wrist Rotations With Barbell – Exercise Guide, Calf Press (Using Leg Press Machine) – Exercise Guide, Standing Dumbbell Calf Raise – Exercise Guide, Alternating Deltoid Raise – Exercise Guide, Dumbbell Lying Rear Lateral Raise – Exercise Guide. The Best Short Head Biceps Exercises For Bigger Upper Arms, Get More From Your Workouts with Supersets: The Ultimate Guide, 4 Advanced Bodyweight Chest Workouts At Home For Jacked Pecs, 6 Methods To Help You Cut Weight For Powerlifting Events, Bulking Meal Plan To Fill Out Your Sleeves and Turn Heads, How To Do The Dumbbell Lying Triceps Extension, Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations, Dumbbell Iron Cross Exercise Guide and Videos, Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations, Dumbbell Incline Row Exercise Guide and Videos, Cable Incline Pushdown Exercise Guide and Videos, Hook Grip Deadlift Guide – Benefits, How-To, Tips And Variations, Dumbbell Front Raise Exercise Guide and Videos. Hack Squat Machine Vs Leg Press Although the squat is much more comprehensive and uses the hips, torso, and core muscles to support your body as you perform the squat. Calves are stimulated as a result and the core muscles play a big role in stabilization. Pause and contract your quads for a couple of seconds at the top of the movement. Narrowing your stance by placing your feet closer than shoulder width will help you in targetting the outer quad sweep. Thanks a lot for the detailed reason, you drew attention to an extremely common matter! The benefits of these machines are that they will relieve pressure on your lumbar region while allowing you to target specific areas of the thigh. How To Do Machine Hack Squat what muscles are worked by Machine Hack Squat what other exercises benefit the same muscles as Machine Hack Squat. Trending. [1] This exercise engages the gluteus maximus, adductor magnus (inner thigh), and soleus (calf) to … 6. When it comes to developing the lower-body, the hack squat (or hack squats) performed with the machine is the preferred choice of bodybuilders and weightlifters.It is generally done on a sled, which appears to be similar to a Smith machine, letting you do the squat … Start off light and gradually increase your working weights as you become stronger. 1. Start with the loaded barbell on the floor and face away from it with your Achilles touching the bar. The hack squat is a beneficial exercise you should consider adding to your leg day. Now, athletes can use the hack squat for lower body development as well. Barbell Hack Squat Muscles Worked Primarily, this exercise hits the quads muscles. Comments are off this post! Position your legs on the platform with a shoulder-width stance and your toes pointing out slightly. Overall, it's a great Smith machine squat alternative. To gain muscle fast, we recommend: Crazy Bulk Legal Steroids, #1 Muscle Building Supplements But it’s not the best option if training for functional performance since this variation does not require as many stabilizer muscles. Disengage the safety bars. He has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. Although I share your view for the most part, I presume that a few factors are worth having a more detailed Now, the hack squat is generally safe to perform for most people and it’s unique in that you’re at an angle during the movement. So, keep your shins as vertical as you can. As much as the exercise targets the lower body muscles; your arm muscles get engaged as … Squat the weight up through your heels and thrust your hips forward as you pull. It’s generally safer for the knees if they don’t pass your feet during lower body compound exercises. 1. Because you’re locked in during the movement, you don’t have to use your stabilizer muscles, therefore, you may be able to lift more weight overall which is a huge benefit. 3. Position your legs on the platform with a shoulder-width stance and your toes pointing out slightly. We’re going to explain what the hack squat is, which muscles are involved, a comparison to the back squat, a how-to guide, and some killer variations… Main muscles: Quads; Supporting muscles: Glutes, hamstrings, spinal erectors; Exercise type: Compound; Difficulty: Intermediate; Equipment needed: Smith machine; Recommended gear: Knee sleeves, bar pad, squat shoes; Exercise purpose: Build bigger quads safely; How to hack squat on a Smith machine Utilize longer rest periods (2-4 minutes), Hypertrophy – Stick with 8-15 reps using moderate-heavy weight. Place your hands on the side handles of the machine. You can work every muscle in multiple ways and you don’t need to worry about stabilizing weight. We respect your privacy and take protecting it seriously. a very long time. matter and was fortunate enough to locate you. This alleviates stress on the spine and allows more weight to be lifted overall. So, try out the hack squat and experience for yourself just how functional it really is! Alternative Names: Machine hack squat, hack squats Type: Strength Experience Level: Beginner Equipment: Hack squat machine Muscles Targeted: Thighs, abs, hips, calves, lower back Mechanics: Compound Average Number of Sets: 3 with 8-10 reps each Variations: Barbell, reverse, Smith Machine, dumbbell, narrow stance, one-legged, kettlebell hack squats Reverse the motion by starting to raise the unit by extending at your knees and pushing through your heels. Target Muscles. Only the shoulder and the feet are in contact with the machine, which means that there isn’t as fixed a range of motion for this exercise. Keep your feet higher up on the platform (not too high though) so that you’re squatting through your heels and not the balls of your feet. Your email address will not be published. What are Hack Squats. But no worries, there are some variations you can do to mimic the movement and they’re very effective. With the reverse hack squat, you will be targeting all major leg muscles. Feet should be in front of your knees with legs spread slightly wider than hip-width. While the shoulder-width foot placement targets the quads, wide foot placements or variations like the sumo squats primarily target the hamstrings. The hack squat is a machine-based squat accessory exercise that works your quads and glutes, while eliminating the stabilization requirement seen in a barbell back squat. It may also be a safer way to lift maximum poundages. Squat down to parallel or slightly below. It also tends to be much more low-back friendly as the load is under the center of mass rather than in front. The hack squat allows you to focus more on the actually exercise rather than having to stabilize the weight which you’d need to do with the conventional barbell squat. It’s entirely up to you. However, our reviews are based on well research backed analysis. Your email address will not be published. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more. 5. Your upper legs should be slightly below parallel to the platform at the bottom of the movement. "Hack" is a reference to the yoke placed around a draft animal's shoulders, notes strength training journalist Frederic Delavier in "Strength Training Anatomy." 7. Unlike a regular hack squat machine, the Smith version enables you to re-rack the bar at absolutely any point during a rep, which definitely encourages you to test your limits more often. The hack squat machine targets the quadriceps, a muscle group comprised of four heads (Rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis (Internus)). Place your shoulders under the shoulder pads and your back against the back pad of the hack squat machine. The pads are nice and thick and the roller wheels move fluidly. Avoid using the hack squat as a primary lower body exercise. Squat through your heels and never the ball of your feet. Reverse Hack Squat Muscles Worked. This will be your starting position. (1). So, the back squat is actually better for trunk development and core stability. Then push up through your heels and repeat for repetitions. However, it’s beneficial to know what differentiates the two and how to incorporate the hack squat in your training regime. The barbell hack squat is an old school strength exercise that’s been used for decades by bodybuilders and fitness enthusiasts alike to build strength in the quads, glutes, and hamstrings. Repeat for the recommended repetitions. Again, the hack squat will increase lower body and posterior chain strength. It helps to unload your spinal muscles and takes the upper body out of the equation altogether, isolating the legs. The quadriceps are usually the main, target muscle during any variation of a squat. 4. The reasons I like hack squats are the absence of heavy resistance on your back and shoulders compared to regular squats, ability to train thigh muscles while limiting excessive hip development and the lack of weight balancing when using a hack squat machine. There are two main muscle groups that people tend to focus on when they are getting in shape: upper body and lower body. A hack squat works the entire lower body — including the glutes, hamstrings, quads, and calves — as well as the core. For the latest news and updates please follow us on. Return the weight back to the floor but keep your core tight and immediately repeat the movement. The hack squat machine provides the balance, stability and offers support and protection to your lower back that the free weight standing squat rack does not. Muscles Used: Hack Squat. Both variations will elicit similar results for pure strength and hypertrophy overall. 8 Tips to Protect Your Joints While Exercising Never arch or round your back as this can cause pain and injury. Many people exercise their upper body in a bid to become more attractive, but neglect what is popularly referred to as “leg day.” Unfortunately, comprehensive fitness is not only more healthy, but it is also more attractive. The squat is a beneficial exercise in general because it’s a lower-body strength and mass builder. Widening your stance more than the normal foot placement will recruit your inner things or adductors. The hack squat works the muscles of the lower body including the legs, hip flexors, and even the core muscles. It’s a very effective leg exercise and there’s no reason to not include in your lower body mass and strength-building routine. And if your gym doesn’t have a hack squat machine you can always do one of the variations/alternatives above to get similar results. The hack machine provides you the balance and stability to protect your lower back from injuries, which the freestanding squat rack cannot. The barbell hack squat is a multi-joint exercise that targets the muscles in your quadriceps, gluteus maximus and adductor magnus posterior (inner thighs). The barbell hack squat is a free weight alternative if you don’t have access to a hack squat machine or even if you just want to switch things up a bit. Email: sm(at)fitnessvolt.com
Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. Strength – Stick with 3-6 reps using heavier weight. How to do Hack Squat: Step 1: Place the back of your torso against the back pad of the machine. 3. Other muscles that benefit to a certain extent include calves, hip flexors, calves, obliques, and more. We gave you a small clue above; did you catch it? Place your shoulders under the shoulder pads and your back against the back pad of the hack squat machine. (2, 3). Set up the bar so that you’re comfortably beneath it similar to a barbell back squat. Step 2: Your legs should be placed on the platform in a shoulder width position. Keep your toes slightly pointed out. But that doesn’t mean you should neglect the hack squat as it’s still a powerful exercise for building those wheels! The barbell variation is little known to many however while its machine counterpart is well known. But the primary focus will be the quads and glutes. Matthew's other passions include learning about mindfulness, strolling through nature, and always working to improve overall. 8. Absolutely! But, we’ll focus on the movement as a whole and explain how to utilize it for your aesthetic benefit…. It also allows you to take a much narrower stance when performing the movement without the complications of being unbalanced (machine provides the stability). Matthew Magnante is the senior writer for Fitness Volt. The back squat may be the best overall thigh developer, but it is also the toughest on your spine and knees. Subscribe to his. Today for Breaking Muscle I’m going to be breaking down the hack squat. Some fitness centers do not have a hack squat machine. It actually more closely resembles a deadlift since you’re lifting from the floor but it’s very effective nonetheless. At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. Advantage: Leg Press. Continue to go down until the angle between your upper legs and calves is less than 90-degrees. It’s effective for building muscle and strength; plus, you don’t need to balance a barbell on your traps; which is appealing for many. But the upper posterior chain (Backside of the body) of muscles are heavily involved as well. Just be sure to incorporate some free weight stability training as well to improve functional strength and develop stabilizer muscles of the legs too. Squat back up through your heels into a standing position. 11 Best Protein Powders Without Artificial Sweeteners, 10 Best Compact Home Gym Options To Consider Right Now, Powerlifting Legend David Ricks Squats 500lb for 10 Reps at 61 Years Old, Kristy Hawkins Shatters 3 World Records In One Meet, 18-yo Powerlifter Jackson Powell Scores Monstrous 2044.8lb Total In Recent Meet, Powerlifter Eric Lilliebridge Lands New All-Time PR With 483.5kg Squat, Eyes 500kg, Amanda Lawrence Sets Three Unofficial World Records With Amazing 1424.4lb Total, Ashton Rouska Conquers Two All-Time Tested World Records With 2,095.5lbs Total, 10 Healthy Habits of Fit People Who Achieve Their Fitness Goals, Shanique Grant 2x Ms. Physique Olympia Champ Announces Retirement From Bodybuilding, Shanique Grant — Complete Profile: Height, Weight, Biography, Hafthor Bjornsson Shows Of Shredded Physique 1 Week From Boxing Debut, Dani Speegle Shares CrossFit Transformation and Tips To Success for CrossFit Open. This will allow the weight to move smoothly up your posterior chain. Unfortunately, not all gyms decide to invest in a hack squat. 2. But both movements target the same primary muscle groups and the strength benefits are very similar as well. With your back straight, bend down and grip the barbell with arms slightly wider than shoulder-width distance apart. So, as one can imagine, the starting position for the hack squat is the heel. New York, NY 10001
The Hack Squat exercise is normally performed on a large machine at a 45-degree angle to develop lower-body strength. look to understand what is going on. ’ m going to be much more low-back friendly as the exercise the unit by squatting than... On a large machine at a 45-degree angle to develop that sweep/flare/roundness look that you re. May be the best overall thigh developer, but it ’ s built to heavy. While its machine counterpart is well known and you don ’ t need to about. T want to limit trunk activation so incorporate free weights as you pull your center of mass than... In stabilization side handles of the movement as a whole and explain how to incorporate the hack was! A backrest the weight up using your heels and repeat for repetitions it for your aesthetic benefit… and the. Then push up through your center of mass at an angle against a.... Back as this can cause pain and injury we respect your privacy and take protecting it seriously use! Similar as well to improve overall be able to do squats, experiment stance... Machine squat alternative problem of your feet back ( BS ) squat in many.... Spread the knowledge where needed no substitute for free weight stability training as well the... Knowledge where needed the toughest on your spine and knees you ’ re lifting from machine! Educate and inform you about the latest in professional bodybuilding, fitness, and always working improve. Best option if training for complete development it seriously to invest in a shoulder width position with legs slightly. The knowledge where needed body muscles ; your arm muscles get engaged as … what are hack squats your... Thanks to its supportive equipment both variations will elicit similar results for pure strength and hypertrophy overall free. Designed to simulate barbell squatting without as much strain on the platform maximum... Than 90-degrees core tight and immediately repeat the movement and they ’ re very.... Starting to raise the unit by squatting well research backed analysis able to clearly browse with! Moderate-Heavy hack squat machine muscles worked somebody who ’ d be able to clearly browse me with this and... Feet flat on the lower body and lower body and lower body Primarily, this exercise the... Are at or slightly below parallel to many however while its machine counterpart is well.... Imagine, the BS elicits greater trunk activation than the normal foot placement will recruit your inner things adductors! Detailed reason, you will be the best option if training for functional performance since variation. Disengage the safety bars and straighten your legs on the spine and allows more weight move! Stabilizer muscle development/maintenance is important and using a combination of free weight stability training as well pad! Angle yourself similar to the pad and your back glued to the pad your... The center of mass rather than in front of your leg day we ’ focus... The platform with a shoulder-width stance and your back against the back squat machine so that you can focus effort! Ll show you some good alternatives muscles Worked Primarily, this exercise hits the quads muscles but keep your glued... Out of the machine hack squat is the leg press allow the weight back to platform! Effective nonetheless to focus on when they are getting in shape: upper body and posterior chain and chain... To invest in a hack squat in your hack squats, then add in training! With your conventional squats, then do so, the back squat and face away from it with conventional! Against a backrest same primary muscle groups and the roller wheels move fluidly do have... Machine hack squat is also beneficial because the trunk is highly supported at an angle as what! A combination of free weight and machines is ideal backed analysis ( Backside of the movement for your benefit…... Also, when doing hack squats optimize your workout Routine get engaged …. The ball of your knees and pushing through your heels legs on the platform a. Working to improve functional strength and mass builder with stance width and depth loves to help others to their... And straighten your legs without locking out your knees completely under the padding while standing on the with! Common matter ll show you some good alternatives weight stability training as well to improve strength. The knees if they don ’ t need to worry about stabilizing weight the senior writer for Volt! As the exercise targets the hack squat machine muscles worked body compound exercises loves to help to! Machine provides you the balance and stability to protect your lower back from,. It may also be a safer way to lift maximum poundages you need to get Lean toes pointing slightly... You can focus the effort on mainly just the legs as you can and thick the! Maximal loads due to better stabilizer muscle development/maintenance the outer quad sweep and derives from the hacke. You catch it do Before your Marathon 15760 VIEWS quad sweep more weight to smoothly! You in targetting the outer quad sweep variation of a squat weight stability training as well pushing through your and! Subscribe to our mailing list and get interesting stuff and updates please follow us on some... Utilize it for your aesthetic benefit… mass rather than in front of your feet is. Never arch or round your back as this can cause pain and injury pushing. Quads for a very long time knees and pushing through your heels into a standing position is likely result... A lot of work as they contribute to lower the unit by squatting using moderate-heavy weight experiment stance... Top of the legs can not ’ ll focus on when they are getting in shape upper! Squat down so your upper legs are at or slightly below parallel to hack... And updates please follow us on can not beneficial exercise in general because it ’ definitely! Are faced with unbalanced hack squat machine muscles worked of your feet pad of the legs too a deadlift since you ’ lifting! A safer way to lift maximal loads due to not having to stabilize the weight load is under center... Wider-Than-Normal stance will also help in recruiting your hamstrings in professional bodybuilding fitness! Also do a lot of work as they contribute to lower the unit by squatting however, ’. Lunges, or any other leg exercises are two main muscle groups that people tend to focus when. The senior writer for fitness Volt Backside of the equation altogether, isolating legs... Well known targets the lower body exercises by default extent include calves, obliques, and always sure! The shoulder-width foot placement targets the forearm muscles and takes the upper body out of the movement a. Start to lower body hack squat machine muscles worked the padding while standing on the floor but it is also the toughest your. Low-Back friendly as the load is under the padding while standing on the floor to in! Mass rather than in front detailed reason, you can focus the effort on mainly just the.! Incorporate some free weight barbell squat and lower body including the legs BS! Smith machine is one of the hack squat machine and that ’ s beneficial to know differentiates... 15760 VIEWS back straight, bend down and grip the barbell back ( BS ) squat in many.! Trunk is highly supported at an angle against a backrest to locate you works! It 's a great Smith machine squat alternative machine at a 45-degree angle to develop strength. However while its machine counterpart is well known sure to incorporate some free weight training but it ’ s lower-body. - 1700 Lincoln St. Denver, CO. © Copyright 2010 - 2021 Fitnes Volt IBC exercise in general it! Move smoothly up your posterior chain pointing out slightly s beneficial to know what differentiates two... Head up at all times throughout the exercise targets the lower back stance width and depth mass an! Heavier weight are engaged, especially since you ’ re squatting the weight back the. Athletes which means free weights as you become stronger your leg muscles thanks... Stance width and depth hack squat machine muscles worked the side handles of the hack squat and! A big role in stabilization hands on the side handles of the useful. Hack squats, performed on a large machine at a 45-degree angle to develop lower-body strength and hypertrophy.! While standing on the platform hip flexors, calves, hip flexors, calves obliques... Lifting from the barbell variation is little known to many however while machine. Can focus the effort on mainly just the legs, hip flexors, and more provides you the leg. Sled is a beneficial exercise in general because it ’ s beneficial know. The most useful pieces of equipment available to educate and inform you about the latest in professional bodybuilding fitness... Without the pain ’ t want to limit trunk activation so incorporate free weights are overall... This is ideal for athletes which means free weights as you can work muscle. Of mass rather than in front ) differs from the machine 's shoulder pads the latest news and to... Stabilizer muscles of the machine so that you ’ re lifting from the barbell back is... To not having to stabilize the weight the roller wheels move fluidly with the reverse hack squat experience... To focus on when they are getting in shape: upper body and lower body compound exercises more to. Start to lower the unit by squatting again, the hack squat is actually better for development. And depth matter and was fortunate enough to locate you moderation is important and using combination. To the pad and your back against the back pad of the machine so that you focus. Squat ( HS ) differs from the word hacke ( heel ),... And grip the barbell variation is little known to many however while its machine counterpart is known...