Hack Squat Guide – Muscles Worked, Benefits, Technique and More
If you want to keep your strength training varied, fun and effective, the Hack Squat is an excellent exercise to include.
What is a Hack Squat?
The HS is a Squat variation that is performed on a machine and involves pushing the weight away from you, at an angle, as you stand back up.
You must stand on the plate with your body leaning back against the pads. The weight is moved during the concentric phase of the movement.
There is also a barbell version of the HS, however this article will concentrate on the machine variation.
Why is it Called a Hack Squat?
Emmanuel Legeard stated that the name “Hack Squat” derives from the German phrase “Hacken Zusammen”, meaning “heels together”.
This comes from the way that Prussian soldiers used to click their heels together as they stood to attention and used it during part of exercise.
Benefits of the Hack Squat
There are many benefits to the HS.
The Hack Squat helps to Improve General Squat Form
The HS incorporates the full Squat range of motion and knee hinge angle, including the shoulders, hips, knees and toes.
This helps to test and improve your ability to Squat as deep as possible and “grease the groove” for the regular barbell Back Squat.
Source: Courtesy of CrossFit Inc.The Hack Squat Helps Athletes Overcome Fear
Building up the confidence to Squat heavy takes time for both the physical and psychological elements of the exercise.
The HS is a great tool for helping to overcome this fear by getting used to heavier loads without any fear of being crushed by the barbell.
