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KENothing humbles you like the hack squat 😮💨
#legday #gymgirl #hacksquat #legdayworkout
@ke_dayana
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493.0K
WIHACK SQUAT GUIDE! ⬇️
DM me “READY” for 1-on-1 online coaching! 📲
SAVE 4 LATER 🔑
Here are three common hack squat mistakes you should avoid for optimal quad gains 💪
The third is the quad builder 🦵🏋️
Mistake 1️⃣
❌ High foot positioning
Instead ⬇️
✅ If you’re looking to grow your quads, lower your foot positioning, and keep your heels planted. Bodybuilding legend Tom Platz has dubbed the hack squat the best quad builder. However, having a high foot position will shift all of that tension off your quads and into your glutes and hamstrings
Mistake 2️⃣
❌ Knees not going over toes
Instead ⬇️
✅ To maximize the stretch on your quads at the bottom, it’s important that your knees are either going past your toes or are aligned; if they aren’t, you’re missing out on potential gains. If your heels are coming off, make sure to wear weight-lifting shoes or keep a weight plate under them
Mistake 3️⃣
❌ Neglecting a deep stretch
Instead ⬇️
✅ During the eccentric part of the lift, it’s important to continue squatting until your hamstrings and calves touch. This is a good indication that you are squatting with enough depth and that each rep has a full range of motion
Follow me here @wilson.fitt for DAILY workouts & tips 🚨🚨
#bodybuilding #legworkout #gymtips #legday #legworkout #reels #legs #arnoldschwarzenegger #fitnessmotivation #musclegain #hacksquat
@wilson.fitt
359.9K
DEOutfit from @dfyne.official - Use code DELTA for 10% off. Link in bio.
Size & Shred Training program
👉🏻 deltabolic.com (link in bio)
Hack Squat Variations (Know the Difference!)
1️⃣ Narrow-Stance Hack Squat (Low Foot Placement) – maximizes quad emphasis
2️⃣ Wide-Stance Hack Squat (Low Foot Placement) – increases adductor involvement while still heavily targeting the quads
3️⃣ High Foot Placement Hack Squat – shifts more load to the glutes, with strong quad contribution
4️⃣ Reverse Hack Squat (Hip-Hinge Focused) – primarily targets the glutes
5️⃣ Hack Squat Good Morning – places greater emphasis on the hamstrings
@deltabolic
76.8K
AA🔥 MASTER THE HACK SQUAT 4 PRO VARIATIONS 🔥
Reverse Hack • Facing Forward • Good Morning • Split squat
If you’re serious about building elite legs + glutes, this is your blueprint.
Same machine. Different angles. Different stimulus. Different RESULTS.
Train smarter. Train harder. Train like a PRO.
Save this. Try it. Tag me when your legs are cooked. 💪
DM TO GET STARTED 📥
#LegDay #Glutes #HackSquat #ProTraining #GymLife CoachLife StrengthTraining
@aaron__pmf
0
CBWell damn this hack squat was a lot heavier than expected, I almost tapped out until I saw @mattjansen8 running over to save my life for another rep😅
@cbum
3.3M
SQCan you easily sit in a full depth squat, aka “Asian squat”? Well if not, today I’m going to show you a simple progression you can use to slowly enhance your deep squat abilities!
.
Consistency is key, so do this at minimum 5 reps for 20” holds every day!
.
Shout out @morgan.pennock for the opening stitched video!
@squat_university
555.3K
THRecently, UK-based Malaysian bodybuilder Khai Wern, went viral after uploading a video of herself screaming loudly while performing a hack squat at the gym, sparking backlash online.
The video, which has garnered over 10 million views on TikTok since it's posting on 18th February, has seen netizens slamming Khai Wern for unnecessarily screaming at the gym, citing poor gym etiquette and awareness.
#news #malaysia #breaking
@thesmartlocalmy
564.2K
KENothing humbles you like the hack squat 😮💨
#gymgirl #gymmotivation #legdayworkout
@ke_dayana
7.7K
DAHack squat ✨ cheat sheet ✨
Your foot placement makes a difference👀
Lower/narrow feet = more quads (front of thighs)
Higher feet = more glutes 🍑
Wider stance = more inner thighs + glutes
There’s no “right” way, it just depends on what you’re trying to grow.
Don’t overthink it. Pick your goal, control the movement, go deep with good form and focus on getting stronger over time 💪
#gym #gymgirl #fitness #hacksquats
@danidaish_fit
14.7K
BU📥 IF YOU WANT TO BE HUMBLED… TRY THIS EXERCISE… (1.5 Rep Hack Squats)! 🥵
•
🧨 Pro Tip - For even MORE quad focus, use a narrow stance! 🔥
•
⭐️ TRY THIS EXERCISE… (1.5 Rep Hack Squats)! 🥵
ꫂ ၴႅၴ Hack Squats are one of THE most humbling exercise exercises that I’ll ever do. 💯
ꫂ ၴႅၴ You can compare it to barbell squats with the motion of the exercise, but these are way more quad focused. 💯
ꫂ ၴႅၴ For barbell squats, you’re using your entire posterior chain to move the barbell up and down. 💯
ꫂ ၴႅၴ Even if you’re doing quad focused barbell squats, your glutes, hamstrings, and core are all going to be activated at one point during the exercise. 💯
ꫂ ၴႅၴ For Hack Squats, the machine provides you with support that barbell squats don’t give you. 💯
ꫂ ၴႅၴ There’s no need to try and balance yourself on the Hack Squat machine because the back rest already does that for you. 💯
ꫂ ၴႅၴ This machine also allows MORE knee flexion, aka your knees going over your toes, which ultimately puts more emphasis on the quads. 💯
ꫂ ၴႅၴ Completing the motion of the Hack Squat is humbling enough, BUT if you want to take it to the next level, add little half reps into the mix! 💪🏽
ꫂ ၴႅၴ Find a comfortable position on the platform for your feet. I would place them a little further up than directly beneath you. 💯
ꫂ ၴႅၴ Make sure your back is pressed firmly against the back rest. 💯
ꫂ ၴႅၴ Lower down to at least that 90° angle position. 💯
ꫂ ၴႅၴ Raise back up about 6 inches, go back down, then push back up to starting position again - this is the HALF REP. 💯
ꫂ ၴႅၴ You’re using your ENTIRE foot to push that Hack Squat back up! 💯
ꫂ ၴႅၴ CONTROL the machine on the way down. 💯
ꫂ ၴႅၴ Start with a lower weight at first to get the motion down. Let’s get to WORK! 💪🏽
•
#TeamLegion #LegionAthletics #LegionAthlete #fyp #foryou #foryoupage #viral #explore #explorepage #bodybuilding #bodybuilder #fitness #quads #hacksquat
@buwalda_fitness
21.2K
BR✅ 3 Tips for a better hack squat
🤝🏼 If you find this helpful follow for more tips
❎ Push your hips back into the pad.
This forces your body into a hip hinge and it will allow you to move your knees and hips in a more natural way. Machines are great but they do all the stabilization for us and we’re left with a very simple movement but the human body isn’t so simple when it comes to biomechanics. If you don’t think about pushing your hips back, you don’t allow your body to distribute the weight properly along the kinect chain (ankles, knees, hips, shoulders). This will most likely make your knees and lower back hurt
❎ Grasp the floor with your toes and push through heels. The better base you have, the more stable you’ll be, and the more power you can generate safely. When you don’t do this, you will have a weak link at the ankles and either you’ll be slightly weaker or your knees might hurt
❎ Brace hard. “Keep your core tight” you hear this all the time in gyms and fitness culture. It’s for a reason, probably the most popular reason why people hurt their lower backs at the gym is because they didn’t brace hard enough and lost focus during a lift
📍To work with me 1:1 online coaching with the link in bio
💊Peptides & all Biohacking Supps @stratelabs use code “BRYANB” to get 15% off and to support me 🙏🏼
@bryanblacio
108.8K
CHHUGE LIFETIME PR on Hack Squats this week 😮💨
Also, these were done after I hit 2 PR sets of leg extensions
In addition, I achieved another lifetime PR this week: I finally hit 280 pounds fasted. Not only is this awesome because of the number on the scale, but for the following reasons:
• This is the best body comp I've had anywhere near this bodyweight
• My blood pressure is holding around 125/70 without blood pressure meds
• I still have 11 weeks left in my course 👀
Once I hit 130kg (286lb), I can start calling myself a real boy 😂
@charlton_banks
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