10.4K
SAHacks of the Hack Squat 🔥🦵
4 simple variations — quads, glutes, hamstrings, and calves, all on one machine
Save this for your next leg day 👊
#legday #hacksquat #girlswholift
@savita_datta23
#Hack Squat Variations
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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
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
360.0K
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
623.4K
KA✅Save this Reel for later so you can try these HACK SQUATS variations ⬇️READ⬇️
Hack Squats: Quads vs Hams ?
The Hack Squats is a great exercise for building strong legs, but did you know you can slightly shift the focus towards yours quads or hamstrings!
➡️Quads-focused: Lower foot placement, deeper squats (parallel or below) emphasise quads extension.
➡️Hamstrings-focused: Higher foot placement, shallower ( above 90% knees angle) slightly increases hamstrings engagement during lowering.
✅ Try both variations and see which one you like better!
#kamalc32 #hacksquat #legday #fitness #workout #gym #bodybuilding #fitnessmotivation #squats #motivation #fit #gymlife #gymmotivation #fitfam #legworkout #legs #training #squat #gains #glutes #quads #personaltrainer #muscle #girlswholift
@kamalc32
13.6K
SQLADIES! , Don’t forget your squatsteam belt for maximum support and protection during your workouts/lifts 🔥🍑
Hack Squat Variations for Targeted Muscle Activation💪🔥🍑
1. Glute Focused: Place your feet high on the footplate to create a 90-degree angle between your shin and upper leg for optimal glute engagement.
2. Quad Focused: Position your feet lower on the footplate for greater knee flexion, emphasizing the quads.
3. Adductor Focused: Take a wider stance with toes pointed outward to target your adductors effectively.
#legpress #legtraining #homegymequipment #muscleactivation #fitnessgirl #gluteworkout #fitnesstips #fitness #gymrat #gymmotivation
C:@arielyu.fit
@squatsteam
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
33.4K
VAHACK ANGULAR TRADICIONAL = mais intensidade para os quadríceps
HACK INVERTIDO = mais intensidade para o glúteo
😎🤝
Academia @26fitpassofundo.presidente
#26fitacademia #musculação #academia26fit
@vanessabaldi.personal
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
7.8K
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
400.6K
PAThe hack squat is one of the best squat variations for growing your quads but if you want to make sure that you’re biasing the quads as best as you can, you need to be taking as low of a foot placement as you can so that you’re maximizing knee flexion at the bottom.
@pathradecha
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
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