Struggling to nail the barbell squat? You are not alone. Between the technical demands and the load it puts through the spine and shoulders, plenty of people find it one of the hardest lifts to master without picking up a niggle along the way. That is exactly the gap the hack squat machine fills at Hammers Gym.
What the hack squat machine does differently
The hack squat removes the loading that a barbell squat puts through your shoulders and the compression it places on your spine. Instead of balancing a bar across your back, you perform the movement in a supported, inclined seated position, with the weight loaded on plates either side of the seat so you can choose a load that suits your capacity.
Because the machine controls the bar path, the incline pressing motion specifically targets the quadriceps, along with the calves and, to a lesser extent, the glutes. You get the quad-building benefit of a heavy squat pattern without needing the spinal stability or shoulder mobility a barbell squat demands.
Who the hack squat machine suits
It is an ideal option for beginners who want to build lower body strength without first mastering barbell squat technique. It is equally useful for more experienced lifters chasing extra quadriceps size, lower body power and strength, or anyone managing a back or shoulder issue that makes barbell squatting uncomfortable.
How to use it well
Set the seat and pads to fit your height, position your feet roughly shoulder-width apart on the platform and choose a weight you can control through a full range of motion. Lower under control until your knees reach a comfortable depth, then drive back up through your heels and mid-foot, keeping your knees tracking in line with your toes. As with any new machine, start light while you get a feel for the movement pattern before adding load.
Add it to your leg day
The hack squat pairs well with hip-hinge movements like Romanian deadlifts, and with isolation work on the adductor and abductor machine or the glute ham developer to build a complete lower body session. Finish with some calf work and you have covered the whole leg.
See it for yourself
The hack squat machine is available on the Hammers Gym floor, and our friendly staff are always happy to run you through a demonstration. If you would like a complete leg program built around it, our personal trainers can help.
Hammers Gym is a 24/7 gym in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster. Try it with a free trial, or view our membership options.