Finally, for his legs, he does 4 sets of 12 reps each of everyone's favorite barbell squats, then hack squats, barbell lunges (mostly the one -
legged hack squat lunges), leg extensions, Romanian deadlifts, seated leg curls, standing calf raises with one leg only, and finishes with a seated calf raise.
But I don't, so I can't speak on it, other than to say one
legged hack squats and seated pulley rows are examples.
Not exact matches
Diamond plate foot platforms for
leg press and
hack squat positions are textured to provide you with a secure grip.
Get them both with the XMark XM - 7616 combination
leg press and
hack squat machine.
Why bother trying to choose between a
hack squat machine vs a
leg press?
Yukon Fitness offers a combination
leg press
hack squat machine for sale in the form of the HLS2000 with an impressive 1800 pound weight capacity.
Get all of the
leg press and
hack squat machine benefits you've been looking for, plus use it for donkey
squats and calf raises!
This combination
leg press
hack squat machine from Body - Solid features some amazing thick padding: 4» of contoured double - stitched DuraFirm padding for your back and shoulders!
The shoulder pads are also adjustable to accommodate different user heights and makes the machine smaller than the typical
hack squat /
leg press machine.
Convert between
hack squat,
leg press, and power thrust exercises quickly and easily.
A quad track roller system allows the
leg press and
hack squat machine to move smoothly.
«I love doing
leg presses,
hack squats,
leg extensions, and
leg curls, as I am able to safely control the weight on those exercises.
Combine
squats with
hack squats,
leg presses,
leg extensions and
leg curls, for an extensive lower body workout.
Pull Renegade Row, Alternating Bent - over Row, Double Bent - over Row
Squat Double Front Squat, Hack Squat, overhead squat, one - legged squat Lowere Body Pull Double Swing, Double Snatch, One - arm Swing, One - arm Snatch, Double Clean, One legged Deadlift Core Windmill, Turkish Get - up, Bent Press, Side
Squat Double Front
Squat, Hack Squat, overhead squat, one - legged squat Lowere Body Pull Double Swing, Double Snatch, One - arm Swing, One - arm Snatch, Double Clean, One legged Deadlift Core Windmill, Turkish Get - up, Bent Press, Side
Squat,
Hack Squat, overhead squat, one - legged squat Lowere Body Pull Double Swing, Double Snatch, One - arm Swing, One - arm Snatch, Double Clean, One legged Deadlift Core Windmill, Turkish Get - up, Bent Press, Side
Squat, overhead
squat, one - legged squat Lowere Body Pull Double Swing, Double Snatch, One - arm Swing, One - arm Snatch, Double Clean, One legged Deadlift Core Windmill, Turkish Get - up, Bent Press, Side
squat, one -
legged squat Lowere Body Pull Double Swing, Double Snatch, One - arm Swing, One - arm Snatch, Double Clean, One legged Deadlift Core Windmill, Turkish Get - up, Bent Press, Side
squat Lowere Body Pull Double Swing, Double Snatch, One - arm Swing, One - arm Snatch, Double Clean, One
legged Deadlift Core Windmill, Turkish Get - up, Bent Press, Side Press
Take for example the
hack squat and the
leg press.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher curl, barbell or dumbbell curl, cable curl Quads — 3 exercises, press of some kind, extension,
hack or press or
squat of some kind Hams — 1 exercise,
leg curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging
leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
While the
leg press focuses on the quads, as a result of bending your knees further,
hack squats target the lower quads.
Hit up the
leg curl,
leg press, and if your knees can take it — the
hack squat machine.
Hack Squat - The position a cat gets into when he's coughing up a hairball, commonly mistaken as a
leg exercise.
Continue on w / your
leg training —
squats (or
hacks), lunges, curls, extensions.
I do
leg extensions,
leg presses,
hack squats and sissy
squats.
Acceptable barbell / bodyweight
leg exercises:
squat (back or front), romanian deadlifts, stiff -
legged deadlifts, hip thrusters,
hack squats.
They actually felt pretty good, but I lost a few reps on my
squats and
leg presses from doing the
hacks first.
Day One: Leg Extensions 1 x 50, 1 x 100
Squats 1 x 100 Leg Presses 1 x 100
Hack Squats 1 x 100 Leg Curls 1 x 50, 1 x 100 Stiff
Legged Deadlifts 1 x 100 Standing Calf Raises 2 x 100 Seated Calf Raises 2 x 100 Hanging Leg Raises 2 x 50 Sit - ups 2 x 50
For
Hack Squats, Romanian Deadlifts, Lying Leg Curls and Leg Abductors, Dwayne Johnson uses 12 reps. To finish his
legs workout, The Rock works his calves with both standing and seated calf raises.
Quads
Squats (alternate with Wide Stance
Squats) 4 sets of 12, 10, 8, 8 reps Leg Press (alternate with
Hack Squats) 3 sets of 10 - 12 reps Leg Extensions (alternate with One
Legged Leg Extensions) 3 sets of 12 - 15 reps
I then went over without a break and did another set of ass - to floor
squats with the same weight, followed immediately by 50 deep reps with 80k on the
hack squat with
legs real wide, another set of ass to floor
squats and another 50
hacks but with feet together.
Should I switch to the
hack squat where I can really push my
legs without worrying about my grip?
Lower Body Power Exercise speed work:
Squats 6 sets of 3 reps with 65 - 70 % of normal 3 - 5 rep max Hypertrophy pressing movement: Hack squats 3 sets of 8 - 12 reps Hypertrophy pressing movement: Leg presses 2 sets of 12 - 15 reps Hypertrophy extension movement: Leg extensions 3 sets of 15 - 20 reps Hypertrophy pulling movement: Romanian deadlifts 3 sets of 8 - 12 reps Hypertrophy curling movement: Lying leg curls 2 sets of 12 - 15 reps Hypertrophy curling movement: Seated leg curls 2 sets of 15 - 20 reps Hypertrophy calf movement: Donkey calf raises 4 sets of 10 - 15 reps Hypertrophy calf movement: Seated calf raises 3 sets of 15 - 2
Squats 6 sets of 3 reps with 65 - 70 % of normal 3 - 5 rep max Hypertrophy pressing movement:
Hack squats 3 sets of 8 - 12 reps Hypertrophy pressing movement: Leg presses 2 sets of 12 - 15 reps Hypertrophy extension movement: Leg extensions 3 sets of 15 - 20 reps Hypertrophy pulling movement: Romanian deadlifts 3 sets of 8 - 12 reps Hypertrophy curling movement: Lying leg curls 2 sets of 12 - 15 reps Hypertrophy curling movement: Seated leg curls 2 sets of 15 - 20 reps Hypertrophy calf movement: Donkey calf raises 4 sets of 10 - 15 reps Hypertrophy calf movement: Seated calf raises 3 sets of 15 - 2
squats 3 sets of 8 - 12 reps Hypertrophy pressing movement:
Leg presses 2 sets of 12 - 15 reps Hypertrophy extension movement:
Leg extensions 3 sets of 15 - 20 reps Hypertrophy pulling movement: Romanian deadlifts 3 sets of 8 - 12 reps Hypertrophy curling movement: Lying
leg curls 2 sets of 12 - 15 reps Hypertrophy curling movement: Seated
leg curls 2 sets of 15 - 20 reps Hypertrophy calf movement: Donkey calf raises 4 sets of 10 - 15 reps Hypertrophy calf movement: Seated calf raises 3 sets of 15 - 20 reps
A sample training routine for
legs using
hack squats is listed below.