You've probably been working your quads on leg day and have been put in the Hack squat routine . This is a guided machine exercise that promotes quadriceps growth because, with your body more stabilized, you can focus on lifting heavier weights. It's a variation of the regular squat that helps optimize the work on the knee extensor muscles. However, if the technique isn't performed correctly, it can lead to injury.
In this article we are going to tell you everything you need to know about the Hack squat so that you can perform it correctly and take advantage of its benefits.
What is the Hack Squat
This type of exercise is designed to work the quadriceps in isolation. Because the stabilizing muscles are relaxed, since the movement is guided by the machine, we can effectively isolate the quadriceps to increase the load and pressure we apply to them. These exercises are performed on an inclined plane, which offers certain benefits that we will discuss later.
The name of the Hack squat comes from the name of the machine where we do it which is called the Hack press. It is a press that is inclined and has a backrest that moves from top to bottom by means of two moving rails. The weight is deposited on the sides of the lateral supports when backing up. By having the quadriceps isolated, we can work with more weight.
The support is on the shoulders, which also helps with pushing. It's a very effective exercise that offers multiple benefits even without high intensity. It's also a good warm-up without added weight , as it allows for a guided full range of motion that helps stimulate the muscle you're going to work.
How to run it correctly
Using proper exercise technique should be a priority for everyone who goes to the gym. If we don't focus on learning the correct form from the start, we'll encourage the development of bad habits that will be harder to break later on.
The initial position is with your knees bent. You will lean against the sliding backrest and place your feet firmly, shoulder-width apart. Your shoulders will be secured to the shoulder pads for stability. Extend your arms to each side of your body to support yourself on the machine and avoid straining them. Keep your gaze straight ahead. Your head should be aligned with your torso to ensure it is properly positioned forward.
We carry out the movement upwards until the legs are extended, but not completely. If we extend our legs to lock our knees, we can put great pressure on them and we do not want to injure ourselves. The joints must be taken care of in all cases in which we perform exercises that compromise them. Muscles improve and repair more easily. The joints are somewhat more difficult to heal and will give more discomfort in the long term.
When we finish the ascent, we return more slowly to the starting position. Our thighs should be parallel to the support platform . Breathing is an important element to consider in this type of exercise. We inhale as we rise and exhale as we push off with our legs. This will help make the lift easier. Ideally, we should inhale as we lower ourselves and exhale as we rise.
Many people stop a bit when they reach the lowest position. This should not be so. Otherwise, we put a lot of pressure on the knees. The movement should be fast from bottom to top and somewhat slower and smoother from top to bottom, but without stopping. When loading the weights on the shoulders, it is the legs that perform the repetitions.
Hack Squat Variations
There are some variations of this type of exercise to give different stimuli to the muscle.
Reverse Squat Hack
In this case, the exercise is attempted but facing the backrest. This posture helps the muscles in charge of extending the knees work better. In addition, it favors the performance of the gluteus when pushing.
With bar
Another variant is to place ourselves in a bending position and place a bar behind the heels, sitting it with the palms of the hands facing backwards. We must slightly arch the back and contract the abdominal band. The look we have to continue placing it in front and the feet parallel to the width of the shoulders. Breathing and movements will be done in the same way as in the traditional hack squat.
Advantages and muscles involved
The main purpose of this type of exercise is to strengthen our quadriceps by working them in isolation. It's a fairly safe exercise because it provides support and a guided movement. The back should be supported during execution to avoid overloading the legs. The spine and pelvis are less likely to move, making it a very safe exercise.
This exercise has the advantage that it does not cause movement of the body and does not work the stabilizer muscles as much. The disadvantage is that it is not a multi-joint exercise like the traditional squat is, but it is a good option to complete the exercises of a training routine and make it more complete.
As for the muscles involved in this exercise, we obviously have the quadriceps, but the hamstrings also benefit as it is a stretching exercise, and the glutes also help during the pushing phase.
The recommended workload is 3 to 4 sets of 8 to 12 repetitions to work within the hypertrophy range. Remember that legs require a slightly higher training volume since they are larger muscle groups.
I hope that with these tips you can benefit and do the Hack squat well.