How To Do Hack Squats Without a Machine
Last Update On December 1, 2011
"Are there some fine points I should be aware of?"
Yes. The exercise can be a little tricky if you have short arms and big glutes you may have some trouble performing the lift without rounding your back or other form issues. However I don't think that many people will have that problem. If that's you switch to something else.
"Is there a way to increase the range of motion and the involvement of the quadriceps?"
You can increase the range of motion by placing small plates under your heel and using small plates instead of 45s. By adding small plates under your heel you throw even more stress on the quadriceps by increasing the knee flexion at the bottom. At the same time using 35s instead of 45s for your main loading plates will bring the bar lower to the floor and will increase the range of motion even more. As you know the greater the range of motion the greater the exercise.
"Bro...I like hack squats but my gym does not have a hack squat machine. What can I do?"
You can perform the hack squat the old school way using a barbell behind you. The movement is technically a deadlift behind the back. It places all the stress on the quadriceps instead of the posterior chain. It's a decent substitute.
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