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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
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@bryanblacio
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
264.6K
QUHack Squat the RIGHT way🔥💪🏽outfit @dfyne.official code QUANB #legday #hacksquat #quads #glutes #gymtips
@quanbfit_
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
241.9K
FIDid you know this ?
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Hack Squats vs Reverse Hack Squats
Save/Share if you find this useful 🚀
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Follow for more helpful fitness content 🤝
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Tags : Hack Squats, Reverse Hack Squats, Hack Squats vs Reverse Hack Squats,How to do hack squats, How to do Reverse Hack Squats
@fitnessbeyondabs
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
3.6M
KENothing humbles you like the hack squat 😮💨
#legday #gymgirl #hacksquat #legdayworkout
@ke_dayana
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
18.0K
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
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
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
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