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The hack squat varies from other similar, squat-style movements primarily for two reasons: Weight placement and back position. These days, it’s largely relegated to gyms that embrace bodybuilding and weightlifting. The hack squat became a basic move in the late 1800s and early 1900s. Hackenschmidt just wanted to build strength, and by taking his back out of the equation, he had chances to move large weights. And no, that didn’t mean adding mobility or making you a monstrous leaper. He wanted a squat that had a simple goal: Build strength. Hackenschmidt was a highly decorated weightlifter and wrestler who ultimately earned a spot into the National Wrestling Hall of Fame, and he wanted a different leg exercise. The hack squat, along with the bench press, are generally credited to George Hackenschmidt. Read on, and I’ll tell you the ups and downs of the hack squat. It’s a perfect lift (which is why we’re not using it to replace squats and lunges). But hack squats can carve details where you want them. Don’t get me wrong: The back squat and deadlift will be your bread-and-butter moves.
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Hypertrophy and strength gains are dependent on pushing the muscle groups you want to upgrade with regularity, and when it comes to leg training, that often means you need to do more than squats and deadlifts. This is one of the go-to exercises I will add in for clients if they are looking to aesthetically upgrade their legs. The hack squat adjusts the squat by stabilizing your back and placing the primary emphasis on the quads. In doing so, it changes the muscles you’re stressing most.
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Here’s the thing about squats: Each version of the squat (front, back, hack, and many others) changes the mechanical demands on your legs. Why You Need Hack Squats for Your Workouts Let's explore the history of the move, why you'd want to include it in your workouts, and, even more helpfully, show you how you can pull it off without specialized gear. You might never have heard of this lift, especially if you've only ever trained at a cookie-cutter gym with access to only basic equipment. That's where the hack squat comes into play. But once you've got to a certain point, you might be looking for more options to home in on quad development. There are other exercises you can do that will give your quads (formally the quadriceps femoris, the four-part muscle on the front of your thigh) a great deal of engagement, including lunges, machine-based moves like leg extensions, and of course the king of leg day lifts, the barbell squat (both the back and, to an even greater degree, front squat). For now, let's focus on the quads, and one of the best exercises you do do to target these muscles: the hack squat. That's where more gear and different machines will come into play, which can greatly expand the types of exercises you can do when your goal is growing and strengthening your quads, glutes, hamstrings, and calves. Once you go beyond the basics and begin targeting specific muscles for your workouts, however, you'll need more moves for your arsenal. Heavy barbell squats, of course, and maybe a lunge or a split squat. But beyond the general commandment, what does that mean for you once you actually hit the gym? Your lower body workout is likely filled out by a few familiar staple exercises. If you're a good, guideline-following lifter, you know never to skip leg day.