- To develop the lower area of the thigh. It is a good
movement for working the lower range of the pressing motion.
Pile on the plates and
really move some iron. Use good form when performing this exercise but don't worry about leg muscle advanced
training techniques; think heavy.
1) Depending on the design of the Hack
Squat machine you use, either hook your shoulders under the padded bars
or take hold of the handles.
2) Your feet should be together, toes
pointed slightly out.
3) Press downward with your legs and
lift the mechanism, stopping when your legs are fully extended. This
keep constant tension on the legs.
4) Bend your knees and lower yourself
all the way down when performing the Hack Squats exercise.
5) Your legs should end up bent at a
much more acute angle than when you do Squats. In all your Hack Squats
repetitions, keep working this lower range of motion by going all the
6) For some of your last Hack Squats
repetitions, lower yourself in the normal way, but as you press back up,
arch your back and bring your hips away from the machine without locking
your legs out. This will emphasize the separation between the leg biceps
and the quadriceps, which makes the thighs look huge when you do a side
Hack Squats machines and leg presses of all varieties
useful for leg muscle workout if :
1) You haven't learned how to do squats properly yet.
2) You don't
have a spotter to do squats or a safety squat bar.
back is tired or injured and you can't do regular squats.
At best, hack
squat are poor substitutes whereby shear forces in the knee can be as much as
30% higher than the conventional techniques. This caution also
applies to sissy squats, front squats and overhead squats (also
called snatch-grip squats).
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