I believe some people still know about the Hack Squat. Of course, the Hack Squat also has a good exercise effect, but many people don’t know how to do the Hack Squat correctly. Of course, some people still understand it. of. So, what is the most standard and correct way to do Hack Squat? Let’s take a look at how to do it in the most standard way!
How to do Hack Squat
Leg exercise is very important. The most commonly used leg exercise is squats. For those who are just starting to exercise, it is better to use a hacker machine for squats. Hack machine squats, like Smith machine squats, are fixed machines. So it is relatively safe.
1. Lean the back of your torso on the back pad of the machine, open your legs at a moderate shoulder-width distance, and release the safety lever.
2. Start to slowly lower the unit, bend your knees, and keep a straight posture. Continue lowering until the angle between your thigh and calf is slightly less than 90 degrees. Then restore slowly.
Notes on Hack Squat
1. Always keep your back on the mat.
2. Inhale when lowering and raise when exhaling.
Can hack squats replace squats
The Hack Squat cannot replace the Deep Squat. The vertical and oblique force points are different. At most, it can replace the Smith Squat.
Hack Squat is one of the best movements for leg strength training. Like Smith Machine Squat, it is a squat with fixed equipment. Therefore, the Hack Squat does not need to worry about maintaining body balance, and you can use a narrow stance so that the force can be conducted upward in a straight line. Therefore, the Hack Squat is more beneficial to improving quadriceps strength. And you can squat as deep as possible (below the horizontal plane) to increase the strength of the biceps femoris and gluteus maximus. But this method doesn't work so well in the free squat.
As a restricted fixed squat, the Hack Squat should be paired with some auxiliary items. Generally speaking, the auxiliary item of a free action can be either a free action or a restricted action, and the auxiliary item of a restricted action is preferably a restricted action. Different forms of Hack Squats can be complementary to each other. If you use the Backward Incline Hack Squat as your main item, you can use the Upright Hack Squat and the Forward Incline Hack Squat as your auxiliary items. , and vice versa. In addition, leg press, leg extension, and leg abduction can all be used as supplementary exercises for Hack Squat.