Normal Stance Hack Squat

a.k.a. Hack Squats

Differentiation: Mechanics

This is the basic version of a Hack Squat | where you stand with your feet shoulder-width apart. Other Hack squats use a narrower stance | or a loose Olympic bar. The hack squat machine causes you to press the weight upwards at an inclined angle.

Starting Position

To get into starting position, do this...

1) Locate a hack squat machine.

2) Load plates on the machine.

3) Place your shoulders under the hack squat machine's pads.

4) Grasp the handles located next to your head.

5) Place your feet about hip-width apart |and toes slightly tilted outward.

6) Point your head up.

7) Use your hands to lift the safety bars.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Straighten your legs without locking them out.

3) Using a controlled movement, inhale while bending your knees and lowering your upper body toward the platform

4) ...until your upper and lower legs form a 90-degree angle.

5) Hold this position for a count of one second.

6) Now exhale while raising the machine to the starting position with your chest up.

7) Focus on using your heels to drive your body weight up and not the front of your feet.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure your feet are placed far enough out on platform so your knees do not bow out wider than your toes when squatting.

Keep your head and chest up and back on the pad as you lower your body.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Be sure to push with the heel of your foot and not the balls of your feet.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com.

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