Hack squats are on the list of the best classic leg exercises that focus on training large leg muscles, starting from the quadriceps, adductor muscles, and glutes, that’s how hack squat muscles worked.
Hack squats are movements that combine barbell squats with leg press movements, namely an upright body position with a focus on the front thighs like a squat movement, on the other hand the machine remains stable like a leg press movement.
The Right Way to Hack Squat
- The position of the machine must be at the right height and there must be a shoulder pad for comfort.
- The feet are right on the plate, positioned slightly in front of the sled base, open the leg position shoulder-width apart.
- Release the sled lock with the legs spread apart.
- Inhale while lightly tightening the core, then squat to the maximum and maintain the best posture.
- Control well when you move to the starting position, and stretch your legs until you reach the starting posture.
- Move up while exhaling.
Foot Placement and Muscle Activation
From the results of existing research, different results will appear based on the position of the leg stretch which is also different. Some variations of foot positions that you can try for effectiveness are:
- Narrow or wide foot position
- Low or high foot position
- Toes facing slightly outward or straight forward
Generally, a high foot position on the footwear will result in higher intensity glute activation, on the other hand a lower foot position will result in more intense calf and quadriceps activation.
A wide or narrow foot position and the direction of the toes widening or straightening will not have much effect, so it is better to adjust it to your abilities and preferences. The most important thing is that you can make sure this exercise is successful in changing the shape and increasing the strength of your legs.
FAQs of Hack Squat Muscles Worked
Will a good position determine the effectiveness of the exercise results?
Of course, you can’t do exercises with a haphazard posture.
Does the direction of the toes greatly affect the intensity of the exercise?
Not too significant, it is more important that you use the most comfortable posture and can last.
Do you need regular exercise for hack squat muscles to worked?
You have to do it regularly for maximum results.
Does the foot position determine?
The position and width of the feet greatly determine the results of the hack squat exercise.