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Legs exercises in Hack Squat

Hack-Squat is one of the most well-known exercises for training leg muscles. There are many different movements for the development of their lower limbs. All of you, of course, heard about squats with a barbell on the shoulders, which is considered the best exercise for the development of legs. Hack-Squat is a lighter and safer version of sit-ups with a barbell.

What are the advantages of Hack Squats?

There are a lot of them. But I will point THREE, in the opinion of, the most important:

FIRST “FOR”. The most important feature of this exercise is that the small of the back is FIXED regarding our pelvis. This fixation makes the movement safer for your spine and lumbar spine. This can be useful in a number of situations (trauma, contraindication, fatigue, etc.)

SECOND “FOR”. The next feature is that you do not need to worry about maintaining a balance during this exercise, because the “training apparatus” in which you lie moves only in a strictly defined vector. Those. muscles stabilizing the position of your body are turned off. This can be very useful in a situation where it is difficult for you to concentrate on performing traditional squats.

THIRD “FOR”. Finally, in Hack Squats you can make such angles of load on the quadriceps, which are inconceivable for the usual sit-ups with the barbell. By taking the legs far forward, you can reduce the load on the gluteal muscles and increase the load on the quadriceps. This is especially important for men who do not have the same developmental priority as women. In addition, you, on the contrary, can put your feet very close to yourself and in this case you can achieve a very steep quadriceps stretching at the bottom point. Tom Platz is very fond of advising this exercise. Only, please, be careful with this form (use very light weight on the projectile) because your knees will protrude from the socks and this creates a breaking tension.

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