How to replace the classic squat, during the exercise, there is discomfort in the joints and ligaments. Read the articles and learn about the Hack Squat technique. Hack squats are an exercise that intensively works the outside of the quadriceps. This isolation exercise is effective not only for increasing the volume in the quadriceps femoris, but also for "ironing" the lateral thigh muscle. Hack squats are equally suitable for both experienced athletes and beginners. They are performed, as a rule, after basic exercises for 3–4 sets of 6–12 repetitions.
Other strength exercises for the legs:
- bench press lying in the simulator
- classic barbell squats
Exercises are performed in the Hack machine, which is an inclined movable platform with shoulder rests and a platform for legs. Although it is possible to perform it with a barbell behind the back, right under the buttocks. The latter option is inconvenient and ineffective, but the hook-squat in the simulator has a number of its advantages. The main one is that there is no risk of "breaking" the back, as in the classic squat.
Features of doing hook squats
- You need to stand in the simulator and under the rollers located at the top of the simulator, substitute your shoulders while pressing your back against the support.
- The position of the legs should be shoulder-width apart, the feet are slightly extended in front of the body, so that they are located somewhere 25-30 cm from the entire plane of the body.
- The torso is straight, with a barely noticeable but obligatory deflection in the lower back and tense during the entire set.
- Turns and tilts of the head should not be allowed, the gaze should be directed straight ahead, and the legs at the top point should remain slightly bent.
- On inhalation, the athlete descends until the knee joint gets an angle of 90 degrees, that is, so that the hips should be parallel to the platform.
- Squatting should take place on the same wavelength: without exhaling, with all your strength you need to pause for a second, strain your quadriceps and push yourself up smoothly without jerking.
- The exit is done, as in other exercises, after passing the most difficult segment of the rise.
When squatting, the extra weight is behind the body, while there are no problems with balance, because the position in the exercise is half-recumbent.
Useful Tips for Hack Squats in the Trainer
- The width of the legs plays an important role: if the legs are wider, then the inner surface of the thigh will "clog", if narrower - part of the load will go to the front of the thigh.
- It is forbidden to put your feet perpendicular to the pelvic line, they must be pushed forward. Otherwise, the knees will necessarily "go out" for the socks at the lowest point and the torso will come off the support.
- The invariable rule in the technique of any squat and hook-squat, including - the knees should not go beyond the toe at the lowest point, so as not to transfer a dangerous load to the joints.
Thanks to the implementation of hook-squats, the legs become slender and embossed, a pronounced separation of the quadriceps from the biceps of the thigh is manifested. To achieve good results in body development, this exercise should be done in combination with other exercises in the first part of strength training on the legs.
Video about hook squats with Denis Borisov, how to do it right:
