For best results, do free squats instead
of hack squats.
Leg Press can be replaced by any type
of Hack squat, the Seated Hamstring Curls can be replaced by Lying Hamstring Curls, and Calf work can be skipped if you so desire.
Basically, it combines the benefits of free squatting (moving your body through space, supporting the load on yourself, having freedom of movement) with the benefits
of the hack squat machine (your body is more stabilized, it's easier to get set up and perform the exercise).
Not exact matches
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
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The smooth glide and quiet movement
of this power front
squat and
hack squat machine makes it a great pick for just about any gym setting.
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!
Take some
of the pressure off
of your joints and get big with our review
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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.
You begin the barbell
hack squat by positioning yourself in front
of a barbell with feet at shoulder - width and pointing slightly outwards.
Hack squats are performed on a hack squat machine which offers additional control and stability of the movement, thereby allowing you to load up the wei
Hack squats are performed on a
hack squat machine which offers additional control and stability of the movement, thereby allowing you to load up the wei
hack squat machine which offers additional control and stability
of the movement, thereby allowing you to load up the weight.
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.
or a weight circuit with my trainer who i would see once a week, my trainer likes to focus on whole body exercises like pull ups dip, lunges,
squats,
hack squats, dead - lifts and lots
of core training on the stability ball and balance ball.
I will also continue to do an hour
of body conditioning once a week with my trainer ie
squats hack squats dips pull ups etc with the olympic bar and weights pullu up bar etc etc..
Leg Extension 4 sets
of 15 Leg Press 4 sets
of 10
Hack Squat 4 sets
of 8
Squats 4 sets
of 8 - 10 Walking Lunge 2 sets no weight
The
hack squat requires a piece
of equipment to make it work, and it is often considered a lifting exercise... View Article
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.
Whether you use free weights (i.e. barbells and dumbbells) or machines (i.e. the Smith machine and
hack squat) also determine the effectiveness
of the
squat, with barbells being superior to the rest.
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
The reasons I like
hack squats are the absence
of heavy resistance on your back and shoulders compared to regular
squats, ability to train thigh muscles while limiting excessive hip development and the lack
of weight balancing when using a
hack squat machine.
Reverse
Hack Squats: I like that this exercise also has a lot
of variations to it.