Hack Squat

What is Hack Squat? The hack squat is a lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. It is performed using a hack squat machine, which stabilizes the body and allows for a controlled movement pattern.

Hack Squat Tutorial

1. Adjust the machine's footplate to a comfortable position.
2. Step onto the machine and position your shoulders under the shoulder pads.
3. Place your feet shoulder-width apart on the footplate.
4. Unrack the weight by pushing up with your legs.
5. Lower your body by bending your knees while keeping your chest up and back straight.
6. Descend until your thighs are parallel to the ground.
7. Push through your heels to extend your legs and return to the starting position.
8. Repeat for the desired number of reps.

Common Mistakes

• Allowing the knees to cave inwards during the movement.

• Using momentum to lift the weight instead of relying on muscle strength. - Locking out the knees at the top of the movement.

• Placing feet too high or too low on the footplate, leading to improper form.

Tips for Better Results

• Focus on maintaining proper form throughout the exercise.

• Control the weight on the way down and push through your heels on the way up. - Engage your core muscles to stabilize your body.

• Adjust the footplate position to target different muscle groups.

Muscles Worked

• Quadriceps - Hamstrings - Glutes - Calves (to a lesser extent)