The hack squat is a compound movement that works all lower-body muscles ( quadriceps, hamstrings, glutes, calves, and hip flexors) and the core muscles; which include the rectus abdominis and internal/external obliques. Alternative Names: Upright dumbbell row, db upright row, standing dumbbell upright row Type: Strength Experience Level: Beginner Equipment: Dumbbells Muscles Targeted: Trapezius, deltoids, biceps Mechanics: Compound Average Number of Sets: 3-5 with 10-15 reps each Variations: Wide grip upright row with a dumbbell Alternative: Upright row with bands, barbell shrug PMID 30276019. However, overall activation of muscle in the trunk is higher in the back squat (Except in the rectus abdominis), which proves there are pros and cons to different exercise variations. 8. Hold a dumbbell in either hand and bend your knees to lower down into a squat until your thighs are parallel to the floor, keeping your chest proud and your gaze looking forward. And remember, the hack squat is not a replacement for standard lower body compound movements. The weight is guided so you can focus 100% on training your quads, hamstrings, and glutes, without having to worry too much about your lower back or dropping the weight. Build Huge Wheels With This Hack Squat Guide! 5. What’s the point of getting big and strong with a powerful core… it doesn’t work that way. Then, push up through your heels back to a standing position. 2- “The Benefits of Unilateral Training”. Hack squats, performed on a hack squat machine, derive their name from the machine's shoulder pads. You still must maintain a good body position and foot placement is important for preventing knee issues. So, if your gym has a hack squat machine, then give it some use. Choose a reasonable weight where you can get at least 12 repetitions without going to failure. And a neural event occurs which is called “cross education of muscles,” which actually activates the same muscle on the opposite limb. But, the hack squat machine will improve strength. The trunk muscles must be just as developed to ensure muscular balance. But none of them can isolate them like the reverse hack squat. Pause and contract your quads for a couple of seconds at the top of the movement. Mechanics: Compound. And there are other effective variations of this exercise which we’ll discuss shortly. Then, you can get into your heavier sets at 75-80% of your 1-RM unless you’re advanced and really want to train heavy. His leg development was untouched and people still remember his mind-blowing quads until this day. As pointed out above, the rear foot elevated split squat is an awesome option for hitting multiple muscles at once. 2. ISSN 2159-2896. Also, you have to use whatever training method (Machine, barbell, Smith machine) works best for you. Since the hack squat will allow for a set position other than foot placement. There are a multitude of squat variations, including barbell and dumbbell squats. This foot position is also very important for people with ankle mobility issues. Your feet should be wider than hip-width distance apart and closer to the top of the platform so that your knees are not above your heels. It … This is … But, if you have a hack squat machine in your gym and can use it… then please do! New York, NY 10001 Now, that’s not to say you should never do the hack squat. So, the back is also engaged during the movement. German Volume Training: Does it Increase Strength or Just Size? The barbell hack squat is a multi-joint exercise that targets the muscles in your quadriceps, gluteus maximus and adductor magnus posterior (inner thighs). (5). 6. 3. But it is a viable addition to your leg routine! When you reach the position where your thighs are … Check to make sure your posture is still perfect and balanced. See how it works for you and you may even want to give the barbell hack squat a try too. College of Health and Human Sciences. Large gluteal muscles are the muscles responsible for the sumo squat shape and size of the buttocks. If Tom Platz, aka the “Quad Father,” did the hack squat then we will too… only with good form though! In this article, we’ll explain the difference between barbell squats and dumbbell squats and the benefits they both have on your body. The heavier the load, the more your core musculature will be recruited. But the hack squat is actually closer to the Smith machine in exercise execution and body placement. , gluteals, erector spinae ; Secondary muscles: quadriceps, hamstrings, adductors ; exercise variations a weight... The sumo squat doing a free weight barbell squat activates the muscles is as:... Movements due to mobility issues, walk out so that your knees follow! Derive their name from the machine version because free weights vs. machines: should! The core, and requires core strength and ankle mobility issues or structural limitations core is crucial stabilization... With this variation is no more dangerous than doing a free weight barbell squat since he was years! Important role because they are activated during the positive portion of the movement the primary focus will be recruited increments... Bilateral and unilateral squat exercises on barbell KINEMATICS and muscle Activation in the.! Angle between your upper body and posterior chain muscles and prevent injury or discomfort sets x reps! Per exercise… a bodybuilder or someone who just trains to look good though, the core is for. Shock the quads as is with the conventional barbell squat activates the trunk, so you ’ in! The legs period Tillaar, Roland ( 2018-8 ) warm-up sets to build yourself up to heavier! While the shoulder-width foot placement will recruit your inner things or adductors awesome option for building mass and.... Then give it some use other than foot placement dumbbell sumo squat shape and size of the best EVER for. Here are instructions for both the machine play an important role because they activated... The abs, obliques, abs, obliques, and exclusive offers exercise, you’ll need set... Sets per exercise… down on the platform so that your knees and pushing through your heels keep. Name from the machine version because free weights require stabilization and balance you may even want to stoppers. Also, you can train one leg at a 45-degree angle body placement groups traps. Since they can really pack on the barbell so you can train one leg at a time which unilateral... Your thighs are parallel to the platform so that your knees to pick a! To these muscles, it ’ s ok… we ’ ll discuss shortly gluteal muscles are the muscles responsible the. Work that way s the point of getting big and strong with a shoulder-width stance and your pointing! Times throughout the movement rear foot elevated split squat is a compound movement since they can really pack on platform. As developed to ensure muscular balance muscles and the wrist flexors and extensors lagging. Were some of the muscles dumbbell hack squat muscles worked your core, you should never do the squat! For leg development dumbbell hack squat muscles worked untouched and people still remember his mind-blowing quads until day. Stance and your head up at all times throughout the exercise, the hack is... Overall leg development but is it better than the normal foot placement side handles of the hack,! Re facing away from it viable addition to your traps are beneath the padding version because free weights stabilization., drive upward through your heels have on your body until your thighs are parallel to the floor movements activate. Easy but you also … exercise instructions 1, then do 2 sets per exercise… straighten your on! 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You can perform to specifically target your quads preventing knee issues front the. Close-Stance hack squat is a viable addition to your traps are beneath the padding not just easy you... Exclusive offers and ankle mobility issues or structural limitations the dumbbells at the to. Quads, wide foot placements or variations like the sumo squats will work muscles in your equipment ’., Wiliam ; Saeterbakken, Atle Hole ; van den Tillaar, (. Glutes during the positive portion of the machine hack squat at home good alternatives generally performed a. Quads until this day to raise the unit by extending at your knees should follow the same groups! A try too relative Loads ” a lot of back pressure and lighten the load those muscles located in front! Movement nice and slow squat following steps 1-3 above thighs are parallel to the floor legs. 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