Hack Squat - Illustrated tutorial on fixed equipment Hack Squat movement
< strong>Hack Squat is one of the best movements for leg strength training. Like the Smith machine squat, it is a squat with fixed equipment. Therefore, the Hack Squat does not need to worry about maintaining body balance, and you can use a narrow stance so that the force can be conducted upward in a straight line. Therefore, the Hack Squat is more beneficial to improving quadriceps strength. And you can squat as deep as possible (below the horizontal plane) to increase the strength of the biceps femoris and gluteus maximus. But this method doesn't work so well in the free squat.
Target exercise area : Quadriceps (also involves biceps femoris, gluteus maximus)
The Hack Squat mainly targets the hamstrings Works the quadriceps, especially the lateral heads and rectus femoris. The force exerted on the biceps femoris and gluteus maximus is only a small part.
Action essentials:
Since it is a fixed equipment squat, the action path is unique and will not be detailed. The basic requirements for squats follow the barbell squat
Notes:
1. As a powerful weapon to improve ultimate strength, Hack Squat should be placed at the forefront. Practice Hack Squat The goal of the squat is to increase your maximal strength, so you should use heavier weights than the barbell squat because the movement is more stable than the barbell squat. As a golden rule of strength training, you should always use limited-motion movements. Do heavy weights and low reps, and use free movements to do high reps. Only in this way can you safely break through the strength limit.
2. As a limited fixed squat, it should be paired with some auxiliary items. . Generally speaking, the auxiliary items of free movements can be either free movements or restricted movements, and the auxiliary items of restricted movements are preferably restricted movements. Different forms of Hack Squat can be auxiliary items of each other. If you use the backward-inclined Hack Squat as your main exercise, you can use the upright Hack Squat and the forward-inclined Hack Squat as your auxiliary exercises, and vice versa. In addition, the same goes for leg presses, leg extensions, and leg extensions. Abduction can be used as an adjunct to the Hack Squat