Execution
1. Place your back against the backrest and shoulders under the pads, and stand with your feet shoulder-width apart on the footplate, toes pointing forward.
2. Slowly lower the weight, bending your knees to 90 degrees.
3. Push the weight back to the beginning position by straightening your legs.
Muscles Involved
Primary: Quadriceps.
Secondary: Gluteals, hamstrings, adductors.
Anatomic Focus
Foot spacing: Placing your feet shoulderwidth apart (a) targets the whole thigh. A wider foot spacing (b) places more emphasis on the inner quads, adductor muscles, and sartorius. Placing your feet close together (c) shifts focus to the outer quads (vastus lateralis) and abductors (tensor fascia latae).
Foot position: Your toes should point in the same direction as your thigh and knee: forward or slightly outward. Placing your feet low on the footplate (close to your body) emphasizes the quadriceps, whereas placing your feet higher on the footplate requires more effort from the gluteals and hamstrings.
Trajectory: Pushing the weight using theforefoot and allowing your heels to rise off the footplate as the weight is lowered helps isolate the quads and reduces stress across the kneecaps.
Body position: Keep your spine flat against the backrest.
Range of motion: Stopping a few degrees short of full lockout at the top keeps tension on the quads.
Resistance: In comparison with the barbell squat, the hack squat backrest provides support to your spine. Furthermore, the hack squat places more emphasis on the quadriceps and less on the gluteals.
VARIATIONS
Dumbbell squat: Squatting while holding dumbbells at arms’ length at your sides is a variation that combines elements of the barbell squat and the hack squat, but your grip is the weakest link.
Reverse hack squat: Performing the hack squat while facing the machine switches the focus to the gluteals and hamstrings.
1. Place your back against the backrest and shoulders under the pads, and stand with your feet shoulder-width apart on the footplate, toes pointing forward.
2. Slowly lower the weight, bending your knees to 90 degrees.
3. Push the weight back to the beginning position by straightening your legs.
Muscles Involved
Primary: Quadriceps.
Secondary: Gluteals, hamstrings, adductors.
Anatomic Focus
Foot spacing: Placing your feet shoulderwidth apart (a) targets the whole thigh. A wider foot spacing (b) places more emphasis on the inner quads, adductor muscles, and sartorius. Placing your feet close together (c) shifts focus to the outer quads (vastus lateralis) and abductors (tensor fascia latae).
Foot position: Your toes should point in the same direction as your thigh and knee: forward or slightly outward. Placing your feet low on the footplate (close to your body) emphasizes the quadriceps, whereas placing your feet higher on the footplate requires more effort from the gluteals and hamstrings.
Trajectory: Pushing the weight using theforefoot and allowing your heels to rise off the footplate as the weight is lowered helps isolate the quads and reduces stress across the kneecaps.
Body position: Keep your spine flat against the backrest.
Range of motion: Stopping a few degrees short of full lockout at the top keeps tension on the quads.
Resistance: In comparison with the barbell squat, the hack squat backrest provides support to your spine. Furthermore, the hack squat places more emphasis on the quadriceps and less on the gluteals.
VARIATIONS
Dumbbell squat: Squatting while holding dumbbells at arms’ length at your sides is a variation that combines elements of the barbell squat and the hack squat, but your grip is the weakest link.
Reverse hack squat: Performing the hack squat while facing the machine switches the focus to the gluteals and hamstrings.
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