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1. www.healthline.com › fitness-exercise › hack-squatHow to Do a Hack Squat the Right Way - Healthline

   www.healthline.com › fitness-exercise › hack-squat

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   Jan 8, 2020 · The hack squat is a beneficial exercise for gaining strength in your legs, specifically your quads. There are several variations you can try, too, to provide even more benefits. Add hack squats to ...

2. www.youtube.com › watchHack Squat | Exercise Guide - YouTube

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   May 25, 2016 · Learn how to do a hack squat.Main Muscle Worked: QuadricepsOther Muscles: Calves, Glutes, HamstringsEquipment: MachineMechanics Type: CompoundLevel: Beginner...

   • Video Duration: 1 min
   • Views: 2.2M

   • Author: Bodybuilding.com

3. People also ask

   How do you do a hack squat?

   • There may be a temptation to place your feet higher and wider to hit your quads harder, but stick with shoulder-width. The key with a hack squat is to get your knees to a 90-degree angle. With too much weight on the machine, you’ll have a hard time reaching that depth. Focus on correct form first, then add more weight. What variations can you try?

   Hack Squat: 13 Benefits, Form Tips, Variations, Weights, and More

   www.healthline.com/health/fitness-exercise/hack-squat

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   Is a hack squat a good exercise?

   • The fixed upright position of the hack squat ensures the quads are the main driver on the upward phase of the movement, compared to a back squat, where work is distributed more evenly between the leg muscles. If growing your quads is your goal, then the hack squat is one of the best exercises you can do.

   Your Ultimate Guide To Hack Squats, Plus The Best Variations

   central.gymshark.com/article/your-ultimate-guide-to-hack-squats-plus-the-best-variations

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   How do you do a reverse hack squat?

   • In a reverse hack squat, you’ll get into the machine facing the pads. You’ll want your chest against the back pad and your shoulders underneath the shoulder pads. Using the same shoulder-width foot placement, lower down until your thighs are parallel, then push through your heels to return to start.

   Hack Squat: 13 Benefits, Form Tips, Variations, Weights, and More

   www.healthline.com/health/fitness-exercise/hack-squat

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4. barbend.com › hHow to Do the Hack Squat & Build Your Quads, From the Experts

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   Jan 12, 2024 · Step 2 — Pull your shoulder blades back and down without flaring your ribs. Hinge at your hips, letting your knees come slightly forward as you squat down. Grab the barbell behind you with an ...

   • Everyone’s body is different, but hack squats are generally a little easier on your back than other types of loaded squats. There isn’t a direct lo...
   • Better is relative, and it depends on your goals. The barbell back squat requires your entire trunk to stabilize your trunk. Your shoulder mobility...
   • The machine hack squat is a stable variation to the barbell hack squat. It’s technically not the same movement, since the weight is above your shou...

5. breakingmuscle.com › hack-squatHow to Do the Hack Squat — Benefits, Variations, and More

   breakingmuscle.com › hack-squat

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   Sep 30, 2022 · The hack squat is most often used as a secondary exercise, performed after another compound lift like squats, deadlifts, or even split squats. This allows the hack squat to more thoroughly work the target muscles without affecting the stability requirements of free weight exercises.

   • Video Duration: 51 sec

6. www.strengthlog.com › hack-squatHow to Do Hack Squats: Muscles Worked & Benefits - StrengthLog

   www.strengthlog.com › hack-squat

   The machine hack squat is a classic leg exercise that’s great for targeting several of your large leg muscles, such as your quads, glutes, and adductors. The hack squat is something of an in-between of the barbell squat and the leg press : the upright body position and the emphasis on your quads mimic that of the squat (or even the front squat ), but the stability of the machine is similar ...

7. central.gymshark.com › article › your-ultimate-guideYour Ultimate Guide To Hack Squats, Plus The Best Variations

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   Feb 7, 2024 · Hack squats are better at targeting quads, whereas the leg press is one of the best exercises for increasing overall leg strength [8]. Hack squat provides better specific training for barbell squats, as the weight is loaded onto the shoulders, rather than at the feet.

8. www.bodybuilding.com › exercises › hack-squatHack Squat | Exercise Videos & Guides | Bodybuilding.com

   www.bodybuilding.com › exercises › hack-squat

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   The hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accessory for squats, but can also be the main lower-body movement in a workout. It is often performed for moderate to high reps, such as 8-12 reps per set or more.