But what is the best training program to use
with hack squats?
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
Combine squats
with hack squats, leg presses, leg extensions and leg curls, for an extensive lower body workout.
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.
If you're looking for a commercial - rated
hack squat machine, this machine is incredibly durable and comes
with a commercial warranty option!
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.
Take some of the pressure off of your joints and get big
with our review of some of the best
hack squat machines on the market!
The SportsArt Fitness A989
Hack Squat machine is made from a bolted welded steel frame
with a scratch - resistant powder - coated finish.
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.
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
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).
Position yourself on
Hack Squat machine
with back against pad and shoulders under shoulder pads.
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..
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.
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