The hack squat is an exercise that provides you with a lot of benefits. It targets all parts of your body, which include the hamstrings, calves, quads, glutes, and also your core. Your legs will really feel the aftermath of this exercise because it targets the quads. If you are a beginner or an advanced exerciser, the hack squat is the ideal exercise to incorporate if you want to build strength in your legs. You would need to use your legs to drive the movement while using an angled machine that would keep you in a standing position and also support the weight. If you are looking to build your legs, particularly the quads, the hack squat is the perfect exercise that should be incorporated into your exercise program.
You should give the hack squat a miss if you have knee pain or lower back pain. Even though there is assistance from the angled machine when it comes to stabilization, you could still aggravate any existing issue because there will be a strain on your joints.
Hack squat benefits
As stated above, the hack squats provide you with benefits for your whole body, especially your lower body. It builds the strength and mass of the lower body. These are the benefits of the hack squat;
Reduced overall stress on the spine
One of the reasons why the hack squat is known as a beneficial exercise is because it distributes the load of the weight through your center of mass thanks to the angled machine. This means that you would be able to lift more weight as the stress on your spine is alleviated.
Increase strength
Also, the hack squat is very effective when it comes to increasing the posterior chain and lower body strength. Since you are not working to stabilize the weight, you will gain the ability to lift maximal weight. However, ensure that you add a bit of free weight stability training as this would allow you to develop stabilizer muscles of the legs and improve functional strength as well.
Muscle mass
Just as with the barbell squat, you will still be able to build your muscle as much when performing the hack squat. While it doesn’t activate the trunk muscles as much, you would still be able to activate them to an extent if you use a challenging weight as you implement progressive overload. Even if you are an athlete that wants to develop lower body strength, you can use the hack squat. However, it is ideal to use a combination of machines and free weight as well as making a few tweaks.
Muscles targeted when doing the hack squat
The hack squat is an exercise that focuses on the glutes, calves, hip flexors, hamstrings, core muscles (internal/external obliques and the rectus abdominis), and quads. The main target muscle when performing the hack squats is your quads, although you will still need to use the upper posterior chain of muscles a lot. Because you are pushing up through your heels, you will engage the glutes and hamstrings. Your core muscles play a vital role in stabilization.
Difference between the hack squat and a traditional barbell squat
While the traditional barbell squat and the hack squat both target the squads, there are still some things that set them apart from each other.
You would normally perform a barbell squat in a squat rack, and the barbell would be behind your head and loaded onto the shoulders. Unlike the hack squat, there is no machine to provide you any assistance with stability, which is why your hips, core, and upper body have more work to do. This would mean that you will not be able to lift as much as you would when on the angled machine.
If you want to push your weight limits because the traditional barbell squat is not so challenging, you should try the hack squat.
Common mistakes to avoid when doing the hack squat
Most people often make certain mistakes that would reduce the efficiency of the hack squat. It is a beginner-friendly exercise, but making these mistakes could impact effectiveness. These are the mistakes you should avoid when doing the hack squat;
- Going for a heavier weight too early
When doing the hack squat, you are aiming to get your knees to an angle of 90 degrees. You would find it challenging to reach that depth if there is excess weight on the machine. It is recommended that you focus on perfecting your form before adding more weight.
- Your foot placement
It would be best if you stood in the way that your feet are not too high on the footplate and that they are placed shoulder-width apart. You should stick to this feet placement even if you are tempted to place them higher and wider to hit your quads harder.
How to do the hack squat
You will need to set up on a machine if you want to do the hack squat. So, you are most likely making that trip to the gym. These are the steps for performing the hack squat;
- First, you pick the amount of weight you want and load the machine. If you are just starting, it is advisable to get used to the movement first before you add the weights.
- Then, get on the machine and keep your fit at a distance of your shoulder-width while keeping your back and shoulders against the pads
- Inhale and release safety handles. Start lowering down till your knees get to an angle of 90 degrees.
- Then you stop and push through your heels, which would revert you to the initial position.
Adding the hack squat to your routine
You can incorporate the hack squat to any of your lower body workout routines as it would serve as an excellent complement to deadlifts and squats. If you want to get a leaner and stronger pair of legs quickly, you should pair the hack squats with about three to five extra leg exercises. Do not think of the hack squat as an inferior exercise because it is a machine movement; it is very effective for building mass and strength.
Before going into the workout, you should ensure that you are adequately warmed up. You can do dynamic stretching after doing about ten minutes of medium intensity cardio. This is because your legs and joints need to be mobile before you add the weight.
Variations of the hack squat
If you are looking for a slightly different experience with the hack squat, these are the two different variations you can try;
- Narrow hack squat
When preparing yourself for the narrow hack squat, you will set up exactly as you would when doing the original version of the hack squat. However, your feet should be brought closer to each other instead of having them placed at shoulder-width apart. While ascending, you still need to push through your heels. This variation emphasizes on your quads more than the original version.
- Reverse hack squat
In this variation, you set up in a way that you are facing the pads. Your shoulders should be beneath the shoulder pads, and your chest should be against the back pad. Ensure that your feet are placed shoulder-width apart, then you start lowering until your thighs are parallel, and then revert to the initial position by pushing through your heels.
- Using barbells for hack squats
There is a variation of the hack squat that involves the use of a barbell, even though it is beginner-friendly to use the hack squat machine. It is a bit of an advanced movement as you will need enough upper body strength to carry more weight if you are going to work the lower body. If you are a beginner, you shouldn’t try this variation as it can be tricky.
Tips to keep in mind
When doing the hack squat, there are some things you should keep in mind so that you will reap the maximum benefits. Remember these tips when performing the hack squat to ensure that there are no slip-ups;
- You should never round or arch your back when performing this movement as it could increase your chances of injury and cause pain.
- Ensure you start light. When you notice that you have become stronger, you can then increase your working weights.
- Do not use the hack squat as your main lower body exercise as you would limit trunk activation. While using the hack squat, ensure you add free weights too.
- Do not ball on your heels and make sure you always squat through your heels. Balling on your heels tends to cause knee problems, particularly if you are using heavier weights.
- Do not use a weight that would impact your squat form. And for optimal results, ensure you focus on a mind and muscle connection.
Conclusion
You can utilize the hack squat to build mass and strength in your legs, particularly your quads. You could try the different variations if you are looking for different experiences as well as more benefits. Give hack squats a try, add it to your leg exercises, and in no time, you will be reaping the benefits.
