Last modified on September 25th, 2023 at 1:54 pm
When it comes to developing the lower-body, the hack squat (or hack squats) performed with the machine is the preferred choice of bodybuilders and weightlifters. It is generally done on a sled, which appears to be similar to a Smith machine, letting you do the squat at an angle of 45 degrees. Unlike barbell squats, the hack squat machine lets you load up tons of plates.
The hack squat is an excellent exercise if you want to develop your inner thighs, glutes, and the front of the legs. On the other hand, the traditional squat targets your abs, back, and leg muscles, which means it is a total-body workout.
Hack squat machine lets you lift heavy loads in a fixed range, and hence it is more suitable for weightlifters and bodybuilders. Traditional squats engage your stabilizer muscles and allow you to work with free weights in a free range. So, it is more suited for athletes and sportspersons.
The hack squat not just targets the outer quads but also makes use of your hamstrings, glutes, and calves.
Since your hips are bent at an angle of 90 degrees while performing the seated leg press, the involvement of glutes and hamstrings are somewhat restricted. As it primarily targets the inner quads, it is a quad-dominant exercise.
Hack Squat Exercise Information |
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| Exercise Type | Strength |
| Skill Level | Beginner |
| Equipment Needed | Machine |
| Muscles Worked | Primary: Quadriceps Secondary: Calves, hamstrings, glutes, lower back |
| Mechanics | Compound |
| Force | Push (Bilateral) |
| Alternative Forms/Substitute | Barbell Hack Squat, Barbell Full Squat, Reverse Hack Squat |
Last modified on September 25th, 2023 at 1:54 pm
Thanks a good article. Answered lot of questions.
One more question I have is I see people do the hack squat in the reverse manner.
What I mean reverse is, instead of the back to the pads, they keep the face to the pads.
Also when we move back and keep a wider stance we can go deep on the squat.
What are the benefits of this and why do people do this.