In the leg training world back squats are king. They are the bread and butter, and generally the first lift for any serous lifter on leg day. So what should you do after your first set of back squats? Many people default to the 45-degree leg press, but if you read my post last week, I’m not too fond of that machine. Instead, I prefer the hack squat.
If you are not a gym fanatic chances are you’ve never heard of the hack squat. Some gyms have a separate piece of equipment dedicated to this exercise, but I prefer using a barbell. The hack squat has many advantages by prioritizing your quadriceps as opposed to the traditional back squat which demands the entire body to complete the exercise.
Now keep in mind, I’m not trying to discredit the importance of the back squat. But like a 20 year old marriage, you may need a little spark to change things up a bit. I have said it many times and will many times over, change is critical to avoiding plateaus. So if you have never added the hack squat into your routine, I hope this post convinces you to do so.
Although, the hack squat and back squat work the same muscles, hack squats place much more emphasis on the lower/
inside area of your quadriceps than back squats do. Since you are using free weights, you will also be targeting your upper body to complete the lift in particular your forearms.
How To Perform This Exercise:
- Place the barbell on the floor just behind your legs with your feet shoulder width apart, and toes pointed forward
- While keeping your feet firmly planted on the floor, grab the bar with an overhand grip.
- Lift the bar by extending your knees and hips, pressing upwards and maintaining equal distribution on the ball and heel of your feet.
- At the top of the lift pause for a moment, and slowly lower yourself by squatting back down until your thighs are parallel to the floor
- Repeat exercise for the prescribed number of sets
Tips
Being a visual person, I have attached a video below showcasing proper hack squat form. Here are a few pointers, that will also help you out.
- Keep your head facing forward, back straight, and feet flat throughout the exercise.
- Maintain equal distribution of weight on your forefoot and heel during the lift.
- Practice without any weight before your sets to get comfortable with proper form.
Remember, the key to progress is muscle confusion. The only way to achieve muscle confusion is to constantly switch up your lifts. Next time you find yourself reaching your leg plateau, add in this lift to crush that obstacle.
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“You never know how strong you are until being strong is the only choice you have.” – Bob Marley