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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
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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
264.6K
QUHack Squat the RIGHT way🔥💪🏽outfit @dfyne.official code QUANB #legday #hacksquat #quads #glutes #gymtips
@quanbfit_
404.1K
SYI love when men who know absolutely nothing about my training
feel inspired to coach me anyway 😌
Hack squats are already in the program.
Miles are still high. 💪🏃♀️
#ultrarunning #strengthforrunners #womenwholift #hackSquat #endurancetraining #highmileage #runstrong #consistencywins #bodybuilding #lifting #calves #muscularwomen #strengthforrunners #quadworkout #gymmotivation
@sydneypark_ultra
1.4M
DE🔥 Build Quads, Glutes & Inner Thighs with Hack Squats 💪@appyoucan
Hack squats are one of the most effective movements for building powerful legs. The fixed path lets you lean back, push through your heels, and keep constant tension on the quads while also engaging the glutes and inner thighs. Controlling the descent and driving up with your legs—not your lower back—helps you build strength, stability, and balanced lower-body development. Focus on smooth, deep reps for maximum results.
My suggestion:
✔ 3–4 sets
✔ 8–12 reps
✔ 1–2 times per week
✨ Save this for your next leg day and share it with someone who wants stronger legs! 💪🔥
@demicstory
4.2K
LIGood Mornings and reverse hack squats are a killer glute and leg combo! Try this superset for massive growth💙
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#legsfordays #explore #explorepage #expkorepage✨ #legs #glutes #glutesworkout #quads #quadsworkout #fit #fitnessmotivation #workout #squats #hacksquat #gym #gymrat #gymgirl #gymlife #hamstrings #legsfordays #legsworkout #glutesfordays #transformation #gains #weightgain #weightgaintransformation
@liftingwithlec
88.8K
AXHack Squat
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Credit: @ericjanickifitness | @larrywheels
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Setup: Step onto the platform with feet shoulder width and toes slightly out. Place your back and shoulders against the pads, hips and ribs stacked, core braced. Unlock the safeties and keep heels flat with knees tracking over toes.
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Descend: Inhale as you lower under control by bending knees and hips together until thighs are at least parallel or you feel your hips tuck. Keep heels planted and torso tight.
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Drive: Exhale as you push the platform away through your midfoot and heels, extending your knees and hips until legs are straight but not locked. Squeeze quads at the top.
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Targets: Quadriceps with emphasis on vastus lateralis and vastus medialis, gluteus maximus, adductors, hamstrings as stabilizers, calves.
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Tip: Keep your lower back glued to the pad and avoid bouncing at the bottom. Adjust stance width and foot height to bias quads lower on the platform or glutes higher on the platform. Use the safeties and control a two to three second negative on every rep.
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#HackSquat #Quads #LegDay #StrengthTraining #AxionyxForm #MuscleBuilding #GymForm #FitnessTips #GymLife
@axionyx_official
7.9K
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
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
3.6M
KENothing humbles you like the hack squat 😮💨
#legday #gymgirl #hacksquat #legdayworkout
@ke_dayana
86.5K
THTruly, very humbling 😅 First time on the hack squat machine… and wow, that was a challenge. I’ll be trying again soon 💪 I left it all raw so you guys can actually see what I went through, take what you want from it 😎
——
#gymfail #hacksquatmachine #quadworkout #fitness #workout #funnyreelsvideo #fitgirl #gym #fitspo #reelinstagram
@the_french_fit
360.3K
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
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