English Français Deutch
Instagram
Sign In
Switch to femme theme
MUSQLE
  • Training
  • Nutrition
  • Motivation
  • Exercises
  • Widgets
  • POWER FOOD
  • SHOPSHOP

  • Interesting
  • Legend Busters
  • Our Test
  • HARDCORE BODYBUILDING
Sign In
My Workout Calendar
Latest Articles
  • Testosterone

    Testosterone is the main male sex hormone – it is testosterone that makes the man a man. …

  • Need to get in shape really fast? Tips for this summer

    Summer is almost here and if you want to impress with perfect sixpack at the beach you should …

  • Advanced Resistance Training Techniques

    As our total volume of resistance training experience increases with each workout and we achieve …

  • A complete guide to protein supplements

  • Our test - Xenoandrogens: how effective are they?

Hack Squat

Muscle Targeted: Quadriceps
Secondary Muscles Targeted: Glutes, Hamstrings
  • Hack Squat #1
  • Hack Squat #2

Starting position:

Choose the appropriate weight. Sit on the seat of the hack squat machine and lay your back against the rest. Press the entire soles of your feet against the marked section of the machine foot rest at shoulder width.  Grab the machine grips with your hands.

Exercise:

From the starting position, move downwards into a squat. In the lowered position your knees are at a 45-90 degree angle depending on your fitness level. Keep your knees firm and do not let them move sideways. Inhale in the starting position andhold your breath while doing the movement to keep your body core fixed.Exhale while returning to the starting position. Do the required number of repetitions.

Note:

Avoid sideway rotation of your tiptoes and heels. Keep your knees in the same direction of your toes. Keep your body core firm and pelvis in a neutral position. Do not overestimate your abilities in the lower position and increase the knee angle only depending on your fitness level.

Recommendation:

Start with a lighter weight to master the technique well.

***

These days, Hack squat usually means machine Hack squat as the original version (named after 19th century German-Russian strongman Georg Hackenschmidt) is more often referred to as Barbell Hack Squat.

Most Hack squat machines are built so that you lean backwards in an angle of about 45 degrees (so you are effectively as much lying as you are standing. The moving part of the machine is held by handles on the sides and it is sometimes also being pushed up through padded part on the shoulders.

The pressure on the shoulders is significant and thus persons with shoulder problems may prefer barbell Hack squat over the machine version.

Most athletes will bend their knees up to 90-degree angle between lower and upper legs but you can also try deeper squats with lower weights.

Choose Bodypart

Filter
  • Abdominals
  • Abductors
  • Adductors
  • Biceps
  • Calves
  • Forearms
  • Glutes
  • Hamstrings
  • Chest (Pectoralis)
  • Laterals
  • Lower Back
  • Middle Back
  • Neck
  • Oblique Abdominal Muscles
  • Quadriceps
  • Shoulders (Deltoids)
  • Traps
  • Triceps
Register
  • Legend Busters Series
Topics
  • Motivation and bodybuilding

  • Pre-workout vs. post workout proteins

  • Sarcoplasmic versus Myofibrillar Muscle Growth Theory

  • Hypertrophy versus Hyperplasia

  • FST-7 (Fascial Stretch Training)

  • German Volume Training (GVT)

  • Hypertrophy Specific Training (HST)

MUSQLE
Terms of Use / DisclaimerPrivacy

Sport Publishing Limited, 71-75, Shelton Street, Covent Garden, London, WC2H 9JQ, ENGLAND | Comp. No. 08844082

The “MUSQLE” project was launched in 2012 in order to bring trustworthy information and valuable tools to the European and World fitness/bodybuilding community.

We have three language versions: English (musqle.com international), French (musqle.fr French speaking countries) and German (musqle.de German speaking countries).

Profiles and Personal Statistics

Every MUSQLE member has a personal profile that can be kept private or be made visible to friends or the public.

Members can keep track of their weight, body fat and other measurements (like waist and hip circumference).

Every content item can be added to your personal profile – another way to personalize your experience at the website.

Our system also enables you to keep track of your improvement in individual exercises, muscles and your overall progress.

The main parts of the profiles are personalized training plans and training diaries as well as personalized diet plans. Both can be shared within the MUSQLE IN TOUCH social network and on Facebook.

Training Plans & Training Diary

We have a database of training plans and we offer you selected plans in line with your gender, sport, training aims and body type. You can import any training plan into your profile and change it according to your needs. You can also share your plan with others on the MUSQLE IN TOUCH social network. You can import any plan into your training diary.

Diet Plans

We employ a skilled chef who is preparing delicious meals designed especially for athletes. You will find recipes, nutritional values and pictures in our food database. The size of each serving can be increased or decreased as you wish and our system calculates the proper recipe ingredients and nutritional values for your serving size.

Complete diet plans can be built from the meals in our food database and you can share your diet plan with others on the MUSQLE IN TOUCH social network.

MUSQLE IN TOUCH Social Network

You can share your training plans, diet plans and anything else on our social network. You can find new friends and keep in contact with them, post pictures, comment on articles, follow the competitions and much more.

Competitions

Every Musqle.com member 15 years of age or older can enter and vote in our three competitions. First prize for each competition is €10,000.

Forums

Along with the MUSQLE IN TOUCH social network, our forums are another platform for members to share their experiences. Once you are logged in to the website, your profile is automatically used in forums and talkbacks too.

Sport professionals have slightly different personal profiles so that readers will be able to distinguish between forum submissions by amateur athletes and those from coaches, scientists or professional athletes.

Exercise Database

Our database includes hundreds of exercises with pictures, videos and written instructions.

Multimedia Content

We strive to keep the highest quality content on our website. Not everyone is accepted as an author at Musqle.com – our authors are all sport scientists or experienced athletes and coaches. 

© 2021 Musqle. All rights reserved. Musqle.com™ is not responsible for the content of external sites.

Are you sure?