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Hack Squat

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings
Equipment: Machine
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
Your Rating: 


8.3

Out of 10

Excellent

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Hack Squat Images

Hack Squat
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Hack Squat
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Hack Squat Guide

Main Muscle: Quadriceps

  1. Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
  2. 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.
  3. 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).
  4. 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).
  5. 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.
  6. 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.
  7. Repeat for the recommended amount of repetitions.

Variations: All foot variations discussed in the foot positioning section apply.



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of people found this review helpful

Review: Hack Squat

Exercise Rating
10/10

Jan 26, 2014 5:53 AM: Works good! One of most challenge for me!



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of people found this review helpful

Review: Hack Squat

Exercise Rating
5/10

Apr 24, 2013 12:19 PM: I get bad knee pain when doing these, whereas I have none when doing barbell squats or leg extensions. I just do front squats instead of these.



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of people found this review helpful

Review: Hack Squat

Exercise Rating
10/10

Oct 21, 2012 1:55 PM: see my avatar pic and you will realize why i give it a 10/10



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of people found this review helpful

Review: Hack Squat

Exercise Rating
9/10

Jan 26, 2012 11:39 PM: Love this it really works my quads.



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of people found this review helpful

Review: Hack Squat

Exercise Rating
10/10

Nov 27, 2011 3:15 AM: I can't do barbell squats because of an injury I suffered 7 years ago so I do these!! They work SOOOO well!!!!



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Review: Hack Squat

Exercise Rating
6/10

Sep 19, 2011 6:15 AM: Why is this called a Hack Squat?



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Review: Hack Squat

Exercise Rating
7/10

Apr 14, 2011 12:32 AM: I have found that hack squats in the sled form factor fail to target my stabilizer muscles as well as squats performed on a Smith Machine. They can also bruise and damage the tissue around your shoulder area if the machine isn't well-designed.



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Review: Hack Squat

Exercise Rating
10/10

Jun 30, 2010 2:13 PM: I personally have found nothing better to really target my quads! I tried everything, and once I got onto a hack squat, I was hooked! with proper form you can go deep into it and really overload your goads! I go a semi wide stance, toes turned slighty out to hit the inner quads, and then the last set...+See More



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of people found this review helpful

Review: Hack Squat

Exercise Rating
10/10

Apr 1, 2010 9:55 AM: I have a bad right knee so this is really nice as it doesn't apply pressure in the same way as a regular squat. so when an exercise calls for a squat i do these!



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of people found this review helpful

Review: Hack Squat

Exercise Rating
10/10

Jan 14, 2010 12:40 PM: I could not walk down stairs for 3 days after three sets of 12 holding a 45 pound bar...<3 THEM



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