🚨 Smith Machine & Hack Squat: What is it, Benefits, Alternatives, How to do
🚨 What are Hack Squats
✅ When it comes to developing the lower-body, the hack squat (or hack squats) performed with the machine is the preferred choice of bodybuilders and weightlifters. It is generally done on a sled, which appears to be similar to a Smith machine, letting you do the squat at an angle of 45 degrees. Unlike barbell squats, the hack squat machine lets you load up tons of plates.
- Since your upper body and core muscles are not involved in the movement, all the possible weaknesses that could affect the squat depth are removed.
- You can reduce muscle imbalances by training each leg separately.
- It allows you to change the desired outcome by altering your foot position. A lower foot position targets the quads while a higher position targets your glutes.
- The hack squat machine provides more stability than other lower-body exercises since you can perform the movement by taking a narrower stance.
🚨 Comparison with Other Lower-Body Exercises
🚨 Hack Squat vs. Squat
✅ The hack squat is an excellent exercise if you want to develop your inner thighs, glutes, and the front of the legs. On the other hand, the traditional squat targets your abs, back, and leg muscles, which means it is a total-body workout.
Hack squat machine lets you lift heavy loads in a fixed range, and hence it is more suitable for weightlifters and bodybuilders. Traditional squats engage your stabilizer muscles and allow you to work with free weights in a free range. So, it is more suited for athletes and sportspersons.
🚨 Hack Squat vs. Leg Press
✅ The hack squat not just targets the outer quads but also makes use of your hamstrings, glutes, and calves.
Since your hips are bent at an angle of 90 degrees while performing the seated leg press, the involvement of glutes and hamstrings are somewhat restricted. As it primarily targets the inner quads, it is a quad-dominant exercise.