Hack Squat (Barbell)
A compound exercise performed on a hack squat machine, targeting the quadriceps, glutes, and hamstrings. It emphasizes quadriceps development while reducing lower back stress compared to traditional squats.
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Hack Squat (Barbell)
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Step-by-Step Instructions
1. Machine Setup
Adjust the hack squat machine's footpads to a comfortable position that allows for a full range of motion while maintaining a stable stance.
- Ensure foot placement is shoulder-width apart or slightly wider.
- Adjust the safety bars appropriately.
2. Barbell Placement
Load the barbell with the appropriate weight and securely place it on the machine’s supports.
- Start with lighter weight to perfect form.
- Ensure the barbell is balanced and secure.
3. Starting Position
Position yourself facing the machine, feet firmly planted on the footpads. Maintain a natural, upright posture and engage your core.
- Keep back straight.
- Maintain a neutral spine throughout the exercise.
4. Descending Phase
Slowly lower the weight by bending your knees, keeping your chest up and back straight. Control the descent and focus on maintaining form.
- Avoid rounding your lower back.
- Inhale as you descend.
5. Ascending Phase
Push through your heels to extend your legs, returning to the starting position. Exhale as you ascend.
- Maintain controlled movement.
- Focus on contracting the quadriceps at the top of the movement.
Form Tips
✓Controlled Movement
Avoid bouncing or jerking the weight. Maintain a slow and controlled pace throughout the entire range of motion.
✓Proper Foot Placement
Adjust foot placement until you feel balanced and stable; slightly wider than shoulder-width is often comfortable for many.
✓Core Engagement
Maintain a tight core to stabilize your spine and prevent injury throughout the movement.
Common Mistakes
Using excessive weight
Reduce the weight to allow for proper form and controlled movement.
Knees collapsing inwards
Focus on pushing through your heels and keeping your knees aligned with your toes.
Rounding the back
Engage your core muscles and maintain a natural, upright posture.
Incompletely extending the legs
Fully extend your legs at the top of the movement to ensure a full range of motion.
Bouncing at the bottom
Maintain a controlled, smooth movement throughout the exercise.
Alternative Exercises
- Hack Squat (Dumbbell)
- Box Squat
Complementary Exercises
- Leg Press
- Leg Extensions
- Hamstring Curls
