(Experts generally agree that most workout machines can be risky or ineffective for the same reason. The hack squat machine looks kind of like a reverse leg press machine, explains Pete McCall, M.S., C.S.C.S., host of the All About Fitness Podcast. Want to give your quads a little extra oomph? Just know that they "don't necessarily improve the function of your hips and knees working together," says McCall. Required fields are marked *. If you do want to get the most bang for your buck on the hack squat machine, though, incorporate both typical hack squats and reverse hack squats into your routine so you give your hamstrings and glutes a little love too. '. Well, it depends. "If the hips and knees don't move in-sync, you could risk knee injuries from overuse or over-flexing the joint," explains McCall. Perform the entire exercise keeping your torso upright and the lower back arched. All rights reserved. "They don't work the hamstrings, glutes, or lower back very well.". Everything you need to know to get started with this high-fat, low-carb diet. If building solid quads is one of your fitness goals, go on ahead and incorporate hack squats into your regularly-scheduled programming. In hack squats, since your hips are in a fixed position, your knees do most of the work. Love 'em or hate 'em, squats are one of the most famous leg exercises out there for a reason. ), Translation: Your body reaps a more well-rounded benefit from other, unrestricted types of squats, like bodyweight squats, goblet squats, or barbell squats (whether with the barbell positioned across the front of your shoulders or your upper back). Get access to the latest health and fitness insights, tools and special offers to keep your career moving. To use the hack squat machine, you stand on a fixed platform (facing away from the machine) beneath shoulder pads that bear however much weight you select. Because most hack squat machines have angled platforms, this may be a bit trickier to pull off if you have tight ankles; you'll need decent ankle mobility to squat with your feet already at an angle where your toes are above your heels. Instead of descending with your knees, use your hips to squat down. Check your squat form with a little thing called 'squat therapy.'). Dumbbell Hack Squat Exercise Information. The result: Your quads bear much more of the burden in hack squats than in other squat variations, which distribute the work among your quads, hamstrings, glutes, and lower back. Alternative Names: Hack squat with dumbbell, dumbbell squat Type: Strength Experience Level: Beginner Equipment: Dumbbells Muscles Targeted: Thighs, hips, calves Mechanics: Compound Average Number of Sets: 3-4 with 8-12 reps each Variations: Shape may receive compensation when you click through and purchase from links contained on Twenty months and 17 pounds later, I came away with 10 big lessons. Here's a guide to bodybuilding for beginners. (P.S. this link is to an external site that may or may not meet accessibility guidelines. Try doing your usual squats (whether that's with a barbell or dumbbells or just your bodyweight) with 10-pound weight plates beneath your heels to mimic the hack squat position. Drive through the heels of your feet without using your toes to lift the weight back to the starting position. © Copyright 2020 Meredith Corporation. Credit: ), Hack squats aren't all rainbows and glorious quads, though: "They're not the best exercise for much beyond aesthetics," says Wilson. Plus, hack squats are a great move if you want to work on your quads. The ultimate 30-day squat challenge, featuring 12 squats that tighten and tone.