How to Do a Standing Hack Squat

Hack squats target the front thigh muscles.
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Hack squats are an exercise mainly for the front thigh, inner thigh and buttocks muscles, or more specifically, the quadriceps, adductor magnus and gluteus maximus, respectively. You can execute the movement using several different pieces of training equipment, such as free weights and machines. Both types of equipment allow you to do the movement in a standing position. If you want to perform the hack squat in a lying position, there are also machines that allow you to do that variation. By performing hack squats on a regular basis as part of your workout routine, you will increase the muscle mass of your thighs and buttocks.

Barbell Hack Squat

Step 1

Place the barbell on the ground and stand in front of the barbell facing away from it.

Step 2

Grasp the barbell using an overhand shoulder-width hand grip, with your palms facing toward the back. Stand with your body upright and with your feet a bit wider than shoulder-width apart on the ground.

Step 3

Position the barbell behind your buttocks with your elbows extended.

Step 4

Flex your hips and knees to lower the barbell until your thighs are parallel to the ground, keeping a straight-back position during the motion.

Step 5

Extend your hips and knees to raise the barbell until you return to the beginning position, keeping a straight-back position throughout the motion.

Machine Hack Squat

Step 1

Stand on the hack squat machine platform with your feet slightly wider than shoulder-width apart.

Step 2

Position your shoulders under the machine shoulder pads and position your back up against the machine back pad.

Step 3

Hold the machine handles to support your balance.

Step 4

Bring your thighs to a parallel position to the machine platform by flexing your hips and knees, maintaining a straight-back position throughout the movement.

Step 5

Bring your thighs up to the initial point by extending your hips and knees, maintaining a straight-back position during the movement.

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