426.8K
PAThe hack squat is one of the best machines for quad growth. With that said, the best foot placement to maximize quads is a lower foot placement as it allows you to get more knee flexion.
#fitness #gym
@pathradecha
#Seated Hack Squat
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CL🤗❤️ Open me… save this & try it on your next leg day. Send to another gymrat, & be sure to follow us for more tips like this. @meryspatino_ifbbpro & @claremorrow_ifbbpro
Using the hack squat machine can put a lot of direct pressure onto your knees, & if you have arthritis or sore knees that’s the last thing you want.
Some gyms have a seated hack squat, where you lean forward, but most do not.
So if your gym doesn’t have a seated hack squat here’s how to turn your lying hack squat into a seated hack squat.
Grab a big roller, put it just underneath the shoulder pads behind you.
Place your feet a little wider and toes out, push back onto the roller and lean forward a little bit.
Unrack your machine, and you will immediately feel more pressure in the quads and a lot less on the knees.
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@claremorrow_ifbbpro
20.0K
UNHack squats.
Love em!
Pendulums too. I love the fact that they give us the ability to hit crazy depths that the vast majority of us could on dream of with any conventional squat pattern.
This allows us to really challenge the quads in the lengthened (stretched) range when there is a huge amount of flexion at the knee.
This is great, and the whole idea of programming hacks/pendulums in the first place.
But just as the quads are at full stretch at the bottom in the ass to the grass position, so are the associated tendons and with heavier loads, over time, this can spell disaster.
I’ve literally lost count of the number of times I’ve really aggravated patella tendons on very heavy, very deep hacks.
Some people like to use bands, which I sort of get, but it’s not really my thing.
I think a very slightly shorter range of motion is the answer. Deep enough to still challenge the quads substantially in the lengthened range but not so deep that you rocket the tendons, too. Maybe a 10 degree reduction at the knee is a good starting point.
So with hacks it’s either a little lighter with plenty of depth or heavier with a band or a slightly shorter range.
The option that I didn’t mention is performing them tired, later on in the session to make them feel heavier than they really are….but that’s tomorrows reel.
Tune in for less knee pain.
@unstagedcoaching
17.0K
BU📥 IF YOU WANT TO BE HUMBLED… TRY THIS EXERCISE… (1.5 Rep Hack Squats)! 🥵
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🧨 Pro Tip - For even MORE quad focus, use a narrow stance! 🔥
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⭐️ 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! 💪🏽
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#TeamLegion #LegionAthletics #LegionAthlete #fyp #foryou #foryoupage #viral #explore #explorepage #bodybuilding #bodybuilder #fitness #quads #hacksquat
@buwalda_fitness
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
37.9K
COHack squat ROM hack | @ayblmen code “ANDRE”
#gym #bodybuilding #gymreels
@coachandrepelser
363.4K
JAThe hack squat is one of my favorites for quad development and has remained an integral part of my leg training even after my days on stage! I highly recommend incorporating this into your leg days!
#jaycutler #legday #legworkout #squats #hacksquat #mrolympia
@jaycutler
208.6K
B_This will be my new go to for squats. This hack squat variation with the foam roller was introduced to me by @thecharlesglass It’s a great way to increase the depth of your squat on the hack squat without compromising your knees or lower back. Now the reason why I like this for squats, other than the stability that it provides, is that I’m able to stop comfortably at parallel, right where I feel the most tension on my quads.
I used to squat ass to grass thinking that more depth was better. Doing this exercise I realized that after parallel, I lost tension on the quads and was using other muscles to dig out of that deeper depth.
Now as a former hooper, one of the worse drills was the “Wall Sit”. That’s when you lean on a wall in a sitting position as your quads catch 🔥🔥. It’s activated most when you sit parallel, no higher, no lower.
Since I want to apply time under tension to the movement, a pause right at parallel mimics that same basketball drill, firing deep into the quads. This hack squat allows me to get to that parallel position under control, sit, and then dig out of it without a shift in pressure to my knees, hips, and lower back. This is all quads with little to no help at all. Give it a shot then give me a shout!
#legday #quads #trainingtips
@b_ray_120
4.4K
TR🔥 Linear Hack Machine Split Squats 🔥
Tag a gym partner who skips leg day 👀
How to do it:
1️⃣ Start with no weight until you get the movement down. Position back on pad.
2️⃣ One foot on the platform, other foot back for balance.
3️⃣ Lower slow till front thigh’s parallel.
4️⃣ Drive through your heel — feel that burn 🔥
5️⃣ 8–12 reps each leg.
💡 Step forward = more glutes
💡 Closer stance = more quads
#fitformula #tryfitformula #yourefitforthis #hacksquat #hacksquatmachine #quad #quadworkout #glutegains #glutes #gluteworkout
@tryfitformula
9.3K
MUHack Squats: The Ultimate Quad Builder You Need to Try!
Unlock the secrets of the Hack Squat with our in-depth guide! Discover how this essential bodybuilding exercise rivals traditional squats, offering efficiency and improved quad tension. Perfect your foot positioning and maximize muscle growth. Join us in elevating your workout routine!
@JeffNippard
#HackSquat #BodybuildingTips #QuadWorkout #LegPress #FitnessJourney #GymLife #MuscleBuilding #ExerciseScience #WorkoutEfficiency #StrengthTraining
@muscle_mogul
5.9K
SALee's guide to hack squats for massive legs on the ATX® Leg Press/Hack Squat 4in1 Combo!
https://samsfitness.com.au/equipment/atx-leg-press-hack-squat-machine/
@samsfitnessaust
6.9K
CHHack Squat Knee Pain Fix (works stupidly well)
If your knees scream on hack squats no matter how perfect your form is, try this one simple trick:
Grab a foam roller (or thick bar pad) and place it HIGH and BACK on the shoulder pads, right up against your neck/upper traps. Not in the usual middle-of-the-shoulder spot.
What happens:
• The load line shifts behind your knees instead of in front
• Forward knee travel almost disappears
• You’re forced to sit straight back into your hips
• Knee shear and patellofemoral stress drop by 20–40 % instantly
Result? Most people with cranky knees can immediately handle 20–50 % more weight completely pain-free. It literally turns the hack squat from a quad-tearing leg press into a vertical, hip-dominant beast that feels like a belt squat had a baby with a low-bar back squat.
Don’t overthink it. Next leg day, steal the gym’s foam roller, jam it up high, and watch your knees thank you.
Save this post. Your patellar tendons will appreciate it later.
#
#LegDay #HackSquat #KneePain #GymTips
@chel_beast.ifbbpro
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