The hack squat is probably not as common with power coaches because the barbell squat, however it’s a hidden gem for constructing lower-body dimension and power.
Not like common squats, the machine hack squat locks in your kind, providing you with a quad-focused exercise that’s superb for constructing mass and boosting athletic efficiency—all with out the joint pressure or spinal stress of a barbell squat.
On this professional information, you’ll learn to grasp the hack squat, why it’s so efficient, how foot placement influences your outcomes, and extra.
What Is A Hack Squat?
The hack squat is a lower-body power coaching train involving a hack squat machine. Right here’s the way it appears to be like:
Initially, weightlifters carried out the hack squat by putting a loaded barbell behind their heels, squatting down, gripping the barbell, then standing up. In reality, that is how the train acquired its title—”hack” comes from the German phrase “hacke,” which interprets to “heel.”
These days, nevertheless, most individuals want the machine hack squat to the barbell hack squat. As such, the machine hack squat is the variation we’ll deal with on this article.
Methods to Hack Squat
One of the simplest ways to be taught hack squat kind is to separate the train into three elements: arrange, descend, and squat.
1. Arrange
Load the hack squat machine with the specified quantity of weight, then place your ft shoulder-width aside on the footplate together with your toes pointed barely outward, your shoulders towards the shoulder pads, and your again towards the backrest.
Seize the security handles, then straighten your knees and use the handles to launch the burden.
2. Descend
Take a deep breath into your abdomen and brace your abs, then whereas preserving your again pressed towards the backrest, decrease your physique by bending your knees. Enable your knees to maneuver ahead in the identical course as your toes.
Decrease your physique till the angle between your calves and thighs is 90 levels or barely much less.
3. Squat
Drive your ft into the footplate and straighten your knees to return to the beginning place.
Right here’s how correct hack squat kind ought to look if you put all of this collectively:
Hack Squat Advantages
Builds Decrease Physique Muscle
Many gymgoers assume the hack squat is simply good for quad progress, however it’s truly an all-around lower-body builder. Whereas it’s a superb quad train, the hack squat additionally targets your glutes, hamstrings, and calves, and even trains your core and decrease again to a lesser diploma.
Mild on Your Joints
Research present that the hack squat locations much less stress in your backbone and knees than different squat variations, making it superb for these managing again or knee points. So, if free-weight squats really feel uncomfortable, the hack squat is commonly a extra joint-friendly possibility.
Enhances Athletic Efficiency.
Analysis reveals that the hack squat develops lower-body power, energy, pace, and agility, so it’s a superb train for athletes who want to leap, dash, or change course at pace.
A standard perception amongst gymgoers is that adjusting your foot placement on the hack squat machine dramatically shifts which muscle mass you’re employed. Whereas there’s some reality to this, it’s seemingly overstated.
At present, there’s no analysis particularly on hack squat ft place and its impact on muscle progress.
Nevertheless, research on related workout routines, just like the leg press and barbell squat, supply some clues. These research counsel that putting your ft larger on the footplate will increase glute and hamstring activation, whereas a decrease foot placement emphasizes the quads.
That mentioned, the distinction in activation is slight. And since extra muscle activation doesn’t at all times imply extra muscle progress, it isn’t clear how a lot altering the peak of your hack squat foot placement impacts your long-term outcomes.
In terms of stance width and foot orientation, analysis can also be combined.
Most research present that muscle activation stays related no matter how broad your stance is or the way you level your toes, although some squat research counsel {that a} wider stance emphasizes the glutes and hamstrings, whereas a narrower stance targets the quads extra.
Once more, although, the variations are negligible and doubtless received’t enormously have an effect on your long-term muscle positive factors.
With this in thoughts, probably the most secure, efficient, and cozy hack squat foot placement for most individuals is one which locations your ft midway up the footplate, a bit wider than shoulder-width aside, and together with your toes pointing barely outward.
RELATED: Methods to Do the Leg Press: Advantages, Type, & Alternate options
Muscle tissues Labored within the Hack Squat
The principle muscle mass labored by the hack squat are:
- Quadriceps (quads)
- Hamstrings
- Glutes
- Calves
It additionally trains the core and decrease again to a lesser extent, too.
Right here’s how the principle muscle mass labored by the hack squat look in your physique:
The Greatest Hack Squat Variations & Alternate options
1. Reverse Hack Squat
The reverse hack squat is just like the common hack squat however you carry out it going through the machine as an alternative of away from it. This transformation in place shifts the emphasis to your posterior chain (the muscle mass on the again of your physique), making the reverse hack squat a superb possibility for these seeking to construct their glutes and hamstrings greater than their quads.
2. Barbell Hack Squat
The barbell hack squat trains the identical muscle mass because the machine hack squat, so it’s a stable various for those who don’t have entry to a machine. Keep in mind, nevertheless, that utilizing a barbell is extra taxing in your decrease again, grip, and core and requires extra steadiness and coordination, so that you usually have to begin with mild weights and achieve power extra regularly.
3. Landmine Hack Squat
The landmine hack squat is a hack squat variation that makes use of a landmine attachment and barbell rather than a hack squat machine. Just like the machine model, the landmine hack squat works your whole lower-body muscle mass, making it a viable possibility for those who don’t have entry to a machine or need to change up your routine.
4. Smith Machine Hack Squat
In case your gymnasium doesn’t have a hack squat machine, the Smith machine hack squat is a dependable various. The Smith machine gives stability and management just like the common hack squat, permitting you to coach the identical muscle mass successfully.
5. Entrance Squat
Whereas not strictly a hack squat variation, the entrance squat is a worthwhile free-weight various that targets all the similar lower-body muscle mass. It’s an important substitute for many who want utilizing free weights and need to construct leg power.
FAQ #1: Hack Squat vs. Leg Press: Which Is Higher?
Evaluating the hack squat vs. leg press doesn’t do both justice—each workout routines supply distinctive advantages relying in your targets.
The hack squat trains your quads via a better vary of movement, making it barely more practical for quad growth than the leg press. Nevertheless, the leg press is much less taxing in your decrease again and customarily causes much less fatigue, making it a superb possibility for these with lower-back points or for ending a leg exercise if you’re already drained.
After all, there’s no want to decide on just one—the perfect strategy for most individuals is to incorporate each the hack squat and leg press of their program. For example, you would possibly do the hack squat for 8-to-10 weeks, take a deload, after which change to the leg press for the subsequent 8-to-10 weeks.
This alternating strategy is how I like to arrange my coaching as a result of it’s a easy approach to benefit from the distinctive advantages of every train. It’s additionally the tactic I define in my books, Greater Leaner Stronger and Thinner Leaner Stronger.
FAQ #2: Hack Squat vs. Squat: Which Is Higher?
Pondering of the hack squat vs. squat as an either-or alternative misses the total image—each workout routines deliver worthwhile advantages relying on what you need to obtain.
Each the hack squat and again squat successfully practice all of your leg muscle mass. The distinction is that the again squat trains extra muscle mass all through your physique, and is thus higher for gaining whole-body power.
The hack squat, however, requires much less mobility, steadiness, talent, and coordination and locations much less stress in your backbone and joints, making it extra appropriate for rookies, these with restricted flexibility, or folks working round accidents.
Because it’s usually much less taxing, the hack squat can also be a good selection for doing further leg quantity (units) close to the top of a exercise for those who’re already fatigued.
RELATED: Methods to Do the Again Squat: Type, Advantages, and Extra
FAQ #3: Are you able to do a hack squat with no machine?
Sure. The most effective various to the hack squat that doesn’t require a hack squat machine is the barbell hack squat. To carry out the barbell hack squat, place a loaded barbell on the ground behind your legs, squat down and grip the barbell, then arise.
FAQ #4: The place can I be taught how you can use a hack squat machine?
To be taught how you can use a hack squat machine, observe the directions above. Or, for those who’d want extra hands-on instruction, converse to a coach at your gymnasium. They need to have the ability to present you how you can use your gymnasium’s hack squat machine and clarify how you can carry out correct hack squat kind.
FAQ #5: Pendulum Squat vs. Hack Squat: What’s the Distinction?
The pendulum squat is a lower-body train that makes use of the pendulum squat machine. Right here’s the way it appears to be like:
One key distinction between the pendulum squat and hack squat is their “resistance curve.” Merely put, every train challenges your muscle mass in barely other ways all through the vary of movement.
Due to this distinction, it doesn’t make sense to check the pendulum squat vs. hack squat—every gives distinctive advantages, and incorporating each into your routine is finest for growing proportional leg muscle and power.
RELATED: Methods to Do Pendulum Squats for Quad Progress
Scientific References +
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- Erdağ D, Ulaş Yavuz H. Analysis of Muscle Actions Throughout Completely different Squat Variations Utilizing Electromyography Alerts. ResearchGate. Printed January 2020. Accessed June 28, 2023. https://www.researchgate.internet/publication/337400852_Evaluation_of_Muscle_Activities_During_Different_Squat_Variations_Using_Electromyography_Signals
- Schwarz NA, Harper SP, Waldhelm A, McKinley-Barnard SK, Holden SL, Kovaleski JE. A Comparability of Machine versus Free-Weight Squats for the Enhancement of Decrease-Physique Energy, Velocity, and Change-of-Route Means throughout an Preliminary Coaching Part of Recreationally-Energetic Ladies. Sports activities. 2019;7(10):215. doi:https://doi.org/10.3390/sports7100215
- BLAZEVICH AJ, GILL ND, BRONKS R, NEWTON RU. Coaching-Particular Muscle Structure Adaptation after 5-wk Coaching in Athletes. Medication & Science in Sports activities & Train. 2003;35(12):2013-2022. doi:https://doi.org/10.1249/01.mss.0000099092.83611.20
- Da Silva EM, Brentano MA, Cadore EL, De Almeida APV, Kruel LFM. Evaluation of Muscle Activation Throughout Completely different Leg Press Workout routines at Submaximum Effort Ranges. Journal of Energy and Conditioning Analysis. 2008;22(4):1059-1065. doi:https://doi.org/10.1519/jsc.0b013e3181739445
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- Murray N, Cipriani D, O’Rand D, Reed-Jones R. Results of Foot Place throughout Squatting on the Quadriceps Femoris: An Electromyographic Research. Worldwide journal of train science. 2013;6(2):114-125. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882472/
- Martín-Fuentes I, Oliva-Lozano JM, Muyor JM. Affect of Ft Place and Execution Velocity on Muscle Activation and Kinematic Parameters Throughout the Inclined Leg Press Train. Sports activities Well being: A Multidisciplinary Method. Printed on-line June 4, 2021:194173812110163. doi:https://doi.org/10.1177/19417381211016357
- Martín-Fuentes I, Oliva-Lozano JM, Muyor JM. Muscle Activation and Kinematic Evaluation throughout the Inclined Leg Press Train in Younger Females. Worldwide Journal of Environmental Analysis and Public Well being. 2020;17(22):8698. doi:https://doi.org/10.3390/ijerph17228698
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