For those of you that are gym members, you know that there are several leg machines available for use in most gyms. One of them is the hack squat machine. I tried this yesterday and only did a few reps because I was doing it all wrong. I could feel it in my knees and I know that is not where I should have been feeling it.
The gym was really hectic last night because I went around 6 pm (which is prime time for most people) so I didn't have anyone to ask how to properly use the machine. I decided to find a tutorial about it online and realized just what my mistakes were. First off, I was pushing with my toes and locking my knees. Just when you think you have good form it's a good idea to reevaluate and make sure you are doing an exercise correctly.
As with any piece of gym equipment, ask a professional how to properly use it to help avoid the risk of injury - particularly with the hack squat machine as you can injure your lower back if done incorrectly.
I will try the hack squat again now that I see what my mistakes were. Check out the video below:
Hack Squat Machine Demonstration
{ 9 comments… read them below or add one }
I used to use it until I learnt that doing squats with a barbell was a much more effective exercise.
This is an awesome exercise…and, in my opinion, the most dangerous, if done incorrectly, out of ALL machines in a health club. In the video he talks about keeping your back against the pad…very very important. AND, just a tip, keep your abs flexed during the movement, this will help you keep your back pressed on the pad and your mid section tight… I cannot stress this enough.
Also, hack squats are not plate hogs…meaning they do not require as much weight as a typical leg press machine. And if you are just starting, do not add any weight. It might seem easy at first, but they catch up to ya!
Your legs contain more muscle than any other part of your body. It is important for you to understand that increasing your muscle mass will inturn increase your metabolism. With that said, lifiting your largest muscle group( your legs) is one of the fastest ways to boost your metabolism.
I usually like to recommend lifts that keep your legs on a platform or the ground. Excercises like leg curls and leg extensions have a history of causing knee problems.
A GOOD LEG WORK OUT.
THE HACK SQUAT
The hack squat machine is a great way to teach yourself form and technique when learning how to do a squat. Unfortunately though the hack sqaut doesn’t engage many of the stabilzing core muscle groups that a regular squat with free weights would.
So here’s what I suggest. Use the hack squat machine as a warm up. Do about 60% of your max weight in 3 sets of 10-15 reps. Once your legs begin to feel nice and warm, head on over to the regular squat rack and begin doing barbell squats. It is important that you ease your way into these excercises. If you over do it, you may be so sore that it discourages you from ever lifting your legs again.
LUNGES
Ok so once you have that down head over to the weight rack and find yourself a comortable set of barbells. Go to and area of your gym or house where you can take 10-15 long lunge strides. Do about 3 sets of these. Again if you are new to this, start without weight and work your way up with weights.
The hack squat machine is by far one of my favorite machines to use during my leg workouts and if you don’t use it try it. You can workout your quads, hamstrings and calves all at the same time so your working out smarter, not harder.
I don’t particularly like the hack squat machine because I think regular barbell squats are a much better and more effective exercise. The hack squat takes away all of the balance that is required in a normal barbell squat, so you don’t work a lot of the secondary muscles.
If you have the option, definitely do barbell squats over hack squats. If you can’t do barbell squats, then hack squats will have to do.
Yeah I stick with the barbell too.
I’m off to do my first set of squats ever. Thanks for all the advice here. I had been wondering what the advantages to free over the machine would be. I’m not going to bother with the hack, but will use an empty barbell till I get the form and work up weight.
Dang. I was doing it all wrong. I felt some unusual stress on my knees when I got it going with the hack squat machine. A properly-done exercise naturally shouldn’t result in joint pain. I’m gonna try the original barbell version.
Does the hack squat machine also help the glutes??