Don’t neglect this gem if you want even better leg development!
If Tom Platz, who is also known as the “Quad Father,” can do a hack squat then we will too. However, we will make sure to do it with good form. His leg development was amazing and people still talk about his quads to this day.
The hack squat is an effective compound exercise that can be used as an alternative to a leg press or squat on some training days. There are a few ways to do it, making it a viable option for building mass and strength.
What is The Hack Squat?
A hack squat is a type of exercise that is done on a sled that is tilted at a 45 degree angle. This type of exercise does not require a lot of stabilization in the trunk area or balance, like many other machines used for exercising.
The hack squat is similar to the Smith machine in execution and body placement. You can better squat through your heels, positioning your feet farther up on the platform, similar to a leg press machine.
While this variation is not especially dangerous, it is still important to maintain proper form. There are other effective variations of this exercise which we will discuss shortly.
Muscles Worked
The hack squat works the same muscles as the conventional barbell squat, with a main focus on the quadriceps.
Now, squats are great for building mass and strength, and have been used for decades to build strong legs.
We are fortunate to have machines that help us create variety in our workouts by allowing us to focus more on the movement, rather than trying to balance a lot of weight.
This exercise is all about the legs!
Hack Squat Benefits vs. Barbell Back Squat
The hack squat is a great way to develop your legs, but it's not necessarily better than the back squat. It all depends on your goals.
Both training modalities have their own advantages and disadvantages.
Hack Squat Benefits
A study showed that the hack squat produces a significantly higher 1-RM than the back squat. This is because you are in a fixed position which stabilizes the trunk, so you can focus only on the movement.
This variation has much less involvement from your trunk muscles. This is good if you want to put more strain on your quadriceps.
Back Squat Benefits
There are pros and cons to different exercise variations, which is proven by the fact that overall activation of muscle in the trunk is higher in the back squat (except in the rectus abdominis).
As long as you're doing other free weight movements that involve your core, you should be good. Having a strong core is important for getting big and strong, but it doesn't work by itself.
The muscles in your trunk must be just as developed as the other muscles in your body to ensure muscular balance.
How To Do the Hack Squat?
The machine hack squat and barbell hack squat are two very effective exercises for your legs. Here are instructions on how to properly execute each one. Machine Hack Squat 1. Start by placing your feet shoulder-width apart and gripping the handles of the machine. 2. Bend your knees and hips to lower your body into a squatting position. 3. Keep your back straight and your core engaged throughout the entire movement. 4. Press through your heels to return to the starting position. Barbell Hack Squat 1. Start by placing the barbell behind your feet and gripping it with your hands shoulder-width apart. 2. Bend your knees and hips to lower your body into a squatting position. 3. Keep your back straight and your core engaged throughout the entire movement. 4. Press through your heels to return to the starting position.
Choose a weight that is heavy enough that you can do at least 12 repetitions without failing.
Keeping good form while you exercise is important to prevent injury or discomfort.
Hack Machine Squat
- Stand on the platform so your back is against the machine and your shoulders are beneath the padding.
- Your feet should be wider than hip-width distance apart and closer to the top of the platform so that your knees are not above your heels.
- Now, squat down slightly past parallel.
- Then, push up through your heels back to a standing position.
- Perform the desired number of reps.
Barbell Hack Squat
The barbell hack squat is more difficult than the machine version because free weights require more stabilization and balance. And, you’re arms are positioned behind you back.
The hack squat is actually more similar to a reverse deadlift than a regular squat. So, the back is also used during the movement.
- Stand in front of the barbell so you’re facing away from it.
- Grip the barbell behind you wider than shoulder width apart and keep your back straight.
- Now, drive upward through your heels and move your hips forward to allow the barbell to move all the way up. Squeeze your glutes during the positive portion of the exercise.
- Slowly lower the barbell back down to the floor.
- Perform the desired number of reps.
Important Tips:
- Always keep your feet higher up on the platform so that your knees do not move forward. Not doing so could cause knee pain/injury. This foot position is also very important for people with ankle mobility issues.
- Stop immediately if you feel a lot of back pressure and lighten the load. If you feel prolonged back discomfort, then do not continue.
- For the barbell hack squat, thrust your hips forward to allow for proper movement execution into an upright position.
- Don’t be afraid to train heavy but it’s smart to remain within your strength limits while maintaining proper form, as your spine and knees will bare a lot of the resistance load.
- The barbell variation may be better for athletes concerning performance carryover into sports. But, the hack squat machine will improve strength.
Alternative Variations
Single-Leg Hack Squat
If you use a machine, you can train one leg at a time to get benefits that affect one side.
Wearing a weightlifting belt during unilateral exercises can help to even out strength between both legs by providing resistance to the dominant leg. Additionally, the belt can cause a neurological event known as “cross education of muscles,” which activates the same muscle on the opposite limb.
Unilateral training, which involves using only one side of your body at a time, is also beneficial for people who are injured or going through physical rehabilitation. This is because less weight is used, which is better for the lower back.
Although you cannot lift as much weight overall, it is still beneficial to slowly lift one leg.
You will most likely be very sore in the morning if you only work one leg at a time.
Smith Machine Hack Squat
How to do it: Position yourself at a 45-degree angle, like you would for a machine hack squat. You won't fall back if you're doing the exercise correctly.
This is to ensure that the bar will not fall in the event of a worst case scenario.
Here’s how you do it…
- Step under the bar so your traps are beneath it as you would a normal squat.
- Place your hands a little closer to your traps than you normally would.
- Now, walk out so that you’re leaning back at a 45-degree angle but keep your knees slightly bent.
- Squat down slightly lower than parallel as you would a machine hack squat. And make sure to keep your back straight.
- Perform the exercise for the desired number of reps.
Hack Squat (Tom Platz Style)
Tom Platz had some of the best quads ever. He was called the “Quad Father” for a reason. Yes, he had phenomenal genetics, but you would still take some training advice and techniques from him.
Here is a variation of the exercise that he used to do, but it should not be done often. This exercise is good for shocking the quadriceps, but it puts pressure on the knees. Use a lighter weight when doing this exercise to decrease the pressure on the knees.
Here’s the variation:
- Position yourself on the hack squat machine but place your heels together and point your feet outward.
- Elevate your heels and keep them up during the movement.
- Squat down and then press up through the balls (Tiptoes) of your feet. Your knees should follow the path of your toes.
- Repeat
Sample Leg Routine
It is beneficial to do some warm-up sets before moving on to heavier working sets. To do this, start with a set at about 30% of your one-rep max, and then do a set at 50-60% of your 1RM.
Begin your workout with some light sets at around 50-60% of your 1-RM. After that, you can increase the weight to around 75-80% of your 1-RM for your heavier sets, unless you are already quite advanced and want to train with even heavier weights. Also, use the training method (Machine, barbell, Smith machine) that works best for you.
There are some people who can't do certain movements because of mobility problems or because their bodies are unable to do them.
If you are able to use a hack squat machine at your gym, please do so!
This workout is designed for people who train legs once per week. If you train legs twice per week, then you should do two sets of each exercise.
If you want to build mass and strength, you should increase the weight you're lifting in small increments each week.
Hack Squat
- 3 sets x 12 reps (45-second rest in between sets)
Romanian Deadlift
- 3 sets x 10-12 reps (45-second rest)
To perform the Romanian deadlift movement, raise the bar from the ground and on the eccentric (negative) phase, bring the bar only down to your mid lower leg. Perform the provided number of reps.
Dumbbell Lunges
- 3 sets x 10 reps (45-second rest)
Step forward with one leg, lowering your body until your thigh is parallel to the ground. Your rear knee should be close to but not touching the ground. Push up and return to the starting position. Repeat with your other leg.
Lying Leg Curls
- 3 sets x 12 reps (30-second rest)
To do this exercise, lie down on the leg curl machine with your face down. Use your hamstrings to curl the weight up through a full range of motion. Repeat this for the number of reps you need to do.
Is The Hack Squat Appropriate For Everyone?
The hack squat is a good option for anyone who can safely and effectively perform the movement, but since you're locked in a fixed position on the machine, people who want to be more athletic may benefit more from free weight movements overall.
You shouldn't do hack squats all the time, because it's not a natural movement and it might not help you with sports activities, except for making you stronger.
If you're looking to build muscle or just have a good appearance, the hack squat is a great option.
As mentioned earlier, the free weight barbell squat activates the trunk (Core) muscles more than the hack squat.
It is important to have a strong core for stabilization, balance, and high-level athletic performance.
Elderly and Injured/Rehabbing Individuals
If you don't have good mobility, stability, strength, or balance, machines can help you a lot. The hack squat machine lets you set your feet in different positions, so you can work out safely.
Machines can help a person rehabbing from an injury to train without using too many other muscles, which reduces the risk of further injury.
The Almighty Quadriceps
Now that we've covered the warm-up, let's get to the main event: the quads.
The quad muscle group is composed of four muscles:
- Rectus femoris
- Vastus lateralis
- Vastus medialis (VMO)
- Vastus intermedius
And here’s how it looks:
The goal is to work the quads by doing squats or similar exercises.
The Hamstrings (or Hammies)
The back of the leg is where the hamstrings are located, which is composed of three muscles:
- Semitendinosus
- Semimembranosus
- Biceps femoris
We will be working mostly on the hamstrings with stiff-legged deadlifts and hamstring curls.
The Infamous Calf Muscles
The bane of those who were not gifted with good calf genes.
Building bigger biceps requires focusing on the right exercises, using enough volume, and eating a nutritious diet.
Two muscles comprise the calf muscle group:
- Gastrocnemius
- Soleus
How to Get Big Legs: More Training Is Not Necessarily Better Training
More is not necessarily better. Let me elaborate…
If you train too much, you will not improve your performance. There is a balance between training enough and too much. If you cross that line, your performance will worsen instead of improve.
When it comes to training volume, you need to hit certain landmarks in order to get the best results and grow legs like tree trunks.
Your legs (and most muscle groups) will grow by:
- Performing 12–22 sets per week.
- Performing 8–15 reps per set.
- Using between 60%-80% of your 1RM.
- Training legs 2–3 times per week.
- Staying 4 to 1 rep shy from failure.
The training program you are about to receive was designed with all of these principles in mind, so you do not need to worry about them.
Bottom Line
Remember to always use a controlled motion and never swing the weight up, as this can place unnecessary stress on your lower back. You can safely and effectively do the hack squat exercise using any variation. However, just because you’re using a machine, you shouldn’t forget to use proper technique. Always use controlled motion and never swing the weight up, as this could hurt your lower back.
Maintaining a good body position and having proper foot placement is key to preventing knee problems.
If your gym has a hack squat machine, it is worth trying it out to see how it works for you. You may also want to try doing hack squats with a barbell, which is a different but equally valuable exercise for overall development.
The hack squat is a viable addition to your leg routine, but it is not a replacement for standard lower body compound movements.
