Who Should Do?
The versatile nature of the machine hack squat makes it suitable for a wide range of people. Here are some of them in more depth.
Beginners
If you’re a beginner, the hack squat is a great way to learn the proper squatting form. The fixed sled position helps to keep your torso up while focusing on your head and chest positions.
With less lumbar spine load, the machine hack squat provides a safer way to learn before progressing the load. You can use the sled, progress the weight, and then try traditional squats.
Alongside this, the hack squat machine safety catches offer a good safety mechanism if you fail a repetition.
Powerlifters
For powerlifting training, most of the focus will be on performance in the squat, deadlift, and bench press. Hack squats provide an excellent compound exercise for lower body strength, especially in the bottom squat position.
Hack squats are a great way to improve your strength performance when programmed correctly after your main lifts.
Bodybuilders
For muscle hypertrophy to occur, you need a suitable exercise stimulus. The angled sled and platform positions place most of the stress onto your quadriceps. This makes the hack squat machine a great way to isolate your quads.
The hack squat machine allows easy weight adjustments. Hook in the safety pins and slide the plates off. This makes it easy to perform giant sets for bodybuilding-style training where you perform multiple ascending sets in succession.
Alongside this, partial reps using a smaller range of motion can be done by stopping halfway down. Pause reps where you pause at the bottom hack position are also easy to perform.
Who Should Not Do?
As with any exercise, certain populations should avoid the hack squat. This is usually determined by the loading and movement patterns.
People With Knee Injuries
If you suffer from a knee extensor injury, exercises that involve knee extension should be avoided. The same goes for common knee injuries such as fractures, dislocations, tears, and sprains.
In these cases, the focus should be on rehabilitation exercises to strengthen the surrounding structures. Weight-bearing exercise should only start again after consultation with a physical therapist.
People With Mobility Issues
The hack squat is a beginner-friendly movement that’s easy to learn. However, the large amount of hip and knee flexion required may make them unsuitable for those with mobility issues.
In this case, the main focus should be on mobility work before hack squats can be performed.
Benefits Of The Hack Squat
When performed correctly, hack squats have several benefits. Let’s address some of the main ones in more detail.
Excellent Quad Hypertrophy
Hack squats provide an excellent way to isolate your quad muscles. When performed using the correct form, the fixed sled position makes it harder to deviate from the correct lifting position.
This limits the involvement of other muscles, making them a great hypertrophy exercise.
Furthermore, the fixed movement pattern in the hack squat makes it easier to get into a deeper squat position. Squatting to full depth is a main determinant of hypertrophy, making the machine hack squats a good exercise.
Less Lumbar Spine Loading
The fixed movement pattern combined with the angled sled reduces the amount of lumbar load compared to traditional squats. If you’re suffering from lower back issues, hack squats provide an excellent option.
Improved Functional Performance
To perform a hack squat, you need to use a wider hip flexion range. This makes it a great functional exercise to improve performance in sporting events requiring similar movement patterns. Examples would be jumping, changing direction, and sprinting.
Furthermore, the movement pattern translates well into daily activities. Most movements require some degree of hip and knee flexion. Examples include picking up the shopping bags and getting something from a bottom cupboard.
Frequently Asked Questions
Hack squats and traditional squats are both great lower-body exercises. However, they may be better for quad development and reduce lower back stress due to the lifting position.
To perform a hack squat correctly, your body is kept in a fixed position. Therefore, it’s less forgiving than a normal squat and requires good quad and glute strength.
Common hack squat mistakes include bringing your heels off the ground, using excessive momentum, and rounding your lower back.
Both exercises are great for lower body development but differ in the movement pattern and muscle recruitment. Hacks squats are better for quad development and functional movement progression.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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- Adel Elzanie and Borger, J. (2023). Anatomy, Bony Pelvis and Lower Limb, Gluteus Maximus Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK538193/ [Accessed 14 Jun. 2024].
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