Fitness: What are hack squats and why you should do them

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Subscribe to enjoy similar stories. You might have seen this machine at your gym. It’s the one that has weights pulling it down, a lever on the side, and a platform to stand on.

It has shoulder pads, and is set on a tilted angle. Some people use it for calf raises, but this is actually a hack squat machine. It is set at an angle that puts the entire focus on the front of the thighs, mainly on the quadriceps.

It also helps take the pressure off the spine, when compared to the barbell squat. The hack squat machine might not be available in every gym, but if there’s one in yours, it makes sense to check it out with a few sets and reps to see whether the angle of the machine suits your body. This is because the hack squat machine goes up and down in one plane, with no room to adjust the angle of going down.

There are many advantages of using it for squats, the only drawback being that it does not challenge the entire body especially the core, like a conventional barbell squat would. German weightlifter George Hackenschmidt, nicknamed ‘The Russian Lion’, came up with the hack squat after squats were putting too much strain on his lower back. While using the machine, the change in the body shape meant a higher emphasis on quads (and even the glutes) and the exercise was an instant hit.

The latest version of that small adjustment—of placing the barbell behind the legs—has now developed into another machine called the Watson adjustable hack squat machine. In this one, a built-in hydraulic system can help adjusting the angle from 25 to 60 degrees. But before all that comes the form.