Everything You Need to Know About the Hack Squat

Never skip leg day in the gym? Then we have got just what you need. The hack squat is an excellent exercise to engage your core and targets the entire lower body- including the quads, hamstrings and glutes. The Hack squat will work wonders for your lower body strength. The hack squat machine is required for it, so you’ll need to work out in a gym. If building your quadriceps is the main goal, then some extra time on the hack squat machine will make your dreams come true.

How to Use the Hack Squat Machine?

Here is a step-by-step guide on the use of a hack squat machine:

1. Put the weights on the hack squat machine
2. Get inside the hack squat machine and place your feet at a shoulder-width distance
3. Shoulders should be against the pads
4. Place your hands on the handles
5. While keeping your back straight, bend your knees and lower your body to a 90-degree angle
6. Come back to the standing position by pressing through your feet

The Hack Squat vs. the Barbell Hack Squat

The hack squat and the barbell hack squat have a similarity in the sense that they both focus on the quads, glutes, and hamstrings. There is a difference between the two in terms of machine requirements.

The barbell hack squat is usually performed without the hack squat machine. It involves squats with weights loaded on a free barbell.

The steps for performing the barbell squats with weights are mentioned below:

1. Load the barbell with your desired weights.
2. Place your feet at a shoulder-width distance.
3. Place the bar on your upper back.
4. Hold the barbell firmly with your hands.
5. Keep your back straight and lower your body to a 90-degree angle.
6. Push up through your feet and retain the standing position. 

 Leg Press Hack Squat Machine

The leg press machine is an excellent alternative to the hack squat. The leg press machine can work wonders while engaging your quads. The process for the leg press hack squat is mentioned below:

1. With your back against the pad, sit on the leg press machine.
2. Keep your back straight.
3. Position your feet shoulder-width on the platform.
4. Extend your knees and push the platform away.
5. Bend your knees and lower the platform down.
6. Complete your desired number of reps.

Benefits of the Hack Squat

1. Lower Body Emphasis

The hack squat is a very beneficial exercise if you are looking to strengthen the quads, hamstrings and glutes. It engages the lower body and increases muscle growth.

2. Beginner Friendly

The hack squat machine is user-friendly. If you are a weight-lifting novice, then hack squats are a perfect way to start. The machine keeps the balance of the weight and ensures swift and fixed motion. It also keeps a check on posture.

3. Lower Injury Risk

There is a lower risk of injury in the hack squats as compared to barbell squats and other alternatives. This is because the hack squat machine provides stability in the motion, so it reduces the risk of injury. People with joint pains can easily use it.

Conclusion

The hack squat is an outstanding workout for gym enthusiasts who would love to increase their lower body strength. If you want to increase your weight-lifting capabilities, adding the hack squat to your workout regimen is a perfect idea. It works wonders in defining your quads, hamstrings and glutes. If you are a beginner, then it is advised to perform these squats under the guidance of a certified fitness professional.