Strength: How to Choose the Right Training Style, The Best Front Squat Grip How to Hold the Bar, Glute Kickbacks Complete Guide: How to Do a Cable Glute Kickback and What Muscles Youll Work, Do I Need a Full Body Stretch Routine? But, as good as hack squats are, theyre not always practical.

Dumbbells, kettlebells, and resistance bands are must-have implements to take bodyweight squats to the next level. If youre working with limited equipment, there are a variety of free-weight squats that will effectively target your quads. Theyre a beginner-friendly movement that provides stabilization and support that lets lifters target lower body muscle growth. Before we reveal the best hack squat alternative exercises, lets examine this exercise and discuss what makes it so popular and effective. While the bar is loaded posteriorly, it allows for a more upright angle and trunk stability. With a front squat, the barbell is loaded anteriorly across the shoulders and chest, with the arms in a front rack position. My passion for living a happy fit lifestyle is what made me realize that fitness is what I wanted for my future. Today, we are going to be looking at the best alternatives for hack squats that will allow you to target the same muscles, only, without a specialized hack squat machine. Hack squats have long been a favored exercise for their quad-building effects. And while some may argue there is no such thing and you only get what you give, lunges are one of those few exercises that actually give a little more than they get. Moving your feet forward and using a flatter footrest angle is an excellent way to emphasize your glutes and hamstrings. Instead, you can concentrate on working your legs to the max. Hold still for one count and then push your body back up by driving the balls of the feet through the platform. Hes not just an armchair fitness expert; Patrick practices what he preaches! You can also hold two dumbbells or kettlebells in a front-rack position with the weight resting on your shoulders. While the motion is similar to a conventional deadlift, it takes place behind the legs. Due to the stability and core strength required for a barbell back squat, youll likely be forced to use a lighter weight than you would with a hack squat. Reach down and grab the bar with a pronated grip, keeping your torso as vertical as possible. Also, you can move a lot more weight on the leg press as compared to a conventional hack squat machine. But what if you dont have access to this machine? Lift the bar up slowly while you stand up and extend the knees and hips completely. The weight is supported on your hips and not on your shoulders, which means significantly less spinal compression (2). 1 Encyclopedia Britannica: George Hackenschmidthttps://www.britannica.com/biography/George-Hackenschmidt, 2 PubMed:Activity of Trunk and Lower Extremity Musculature: Comparison Between Parallel Back Squats and Belt Squatshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC7126258/. Lift it upwards and stop just before your legs lock out completely. Make this exercise more like hack squats by using a hip-width stance, keeping your feet under your hips, and raising your heels on blocks or weight plates. For this movement to work properly, youll want to elevate your heels with lifter shoes or by standing on weight plates.

Like hack squats, the weight is guided on rods, and your back is also supported. This means you can train to failure in relative safety and without needing spotters. In some ways, front squats are a better hack squat alternative than back squats. That doesnt mean you can forget entirely about proper exercise technique, but, with hack squats, there really isnt too much to think about, and its pretty tough to do this exercise incorrectly. Learn more: 9 Benefits of Front Squats (You Wont Want to Miss). You can either be seated or do it lying down depending on the variation you pick. Get into a squat stance with feet at shoulder width or slightly wider. Like the hack squat, the front squat offers a more targeted quad exercise that can help lifters build muscle mass and strength. The front squat is regarded as one of the best exercises for building that bubble to your butt that everyone craves in these days and also for getting toned athletic-looking thighs. Emphasize different leg muscles by moving your feet hack squat work your entire lower body. on the lower back than with barbell back squats. Hack squats are a movement thats completed on the machine of the same name. When you reach parallel or below, drive upward through your heels until standing. Your Guide on Bro Splits Workouts, Hypertrophy vs. Increased back support hack squat machines provide lots of back support. Like the hack squat machine, the Smith machine guides the weight on rods, so you dont have to worry about balancing the load. Load your barbell into a back rack position, resting it across your upper back and traps. Leg day can get boring pretty soon if you are focusing all your energy on squats and deadlifts. Make this exercise even harder by holding dumbbells in your hands. Do not fully lock out your knees. Stand straight with your feet shoulder-wide and toes pointing outwards at a 45-degree angle. .twd-icon{display: inline-block; height: 35px; line-height: 48px; margin-right: 5px; text-align: center; width: 35px;}.twd-icon svg{width: 13px;}.twd-twitter{background-color: #63cdf1;}.twd-facebook{background-color: #507cc0;}.twd-pinterest{background-color: #f16261;}.twd-youtube{background-color: #f16261;}, 20162022 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. Squatting with an SSB is like a hybrid between front and back squats. With the leg press, you push the weight away from you while your back rests on the fixed stand. But, with practice, this gets easier, and youll soon discover how good a quad exercise that front squats can be. Hip belt squats are also very lower back-friendly, which is what makes them such a good hack squat alternative. A regular dose of this well-known exercise can help you build strength and add size to your entire lower body, especially your quads. It adds strength and reduces knee problems in the long run. All Rights Reserved. Skull Crusher Alternatives: Which Is The Best One for Getting A Massive Arm? If you maintain an erect torso throughout the movement, it engages the quadriceps, but really fires the VMO. Adding a resistance band canincrease muscle activationand help boost your lower body strength over time. Definitely the most flexible and easily accessible exercise on the list, free weight squats involve working with any weight kind you can find, be it a dumbbell, kettle bell, or even resistance bands. All you have to do is get into a literal squat position, and begin the regular up and down motion to get pressure on your quads. Gradually, and despite your best efforts, your progress will stall, and youll find yourself stuck in a progress rut, unable to increase muscle size or strength. Many gyms have a combination hack squat and. Load the desired weight on the bar of the belt squat machine. Stand with your feet between hip and shoulder-width apart, toes turned slightly outward. Hack squats are an effective way to work your legs in relative safety. How Long Do Pre Workout Supplements Last? John is a We have already witnessed Hunter Henderson compete twice this year. Exercise Bikes, Spin Bikes, & Indoor Cycling. Hold a dumbbell or kettlebell in front of your chest and just beneath your chin. Try doing 8-12 jump squats immediately after a weighted leg exercise to really pump up your quads. Review of Vybes Percussion Massagers Which One Should You Buy? Front squats are an often overlooked alternative to hack squats. If this is the first time that you are doing the barbell hack squat, start with a very low weight on the bar. This type of workout intensifier is not practical with barbell squats. Also, you can choose to do this with a barbell or with kettlebells or dumbbells, you can also practically do squats in every workout session with minimal risk to injury. In other words, if youre looking for a hack squat alternative with maximum result, versatility, and flexibility, lunges are perfect for you. Well, it might look that way on the surface, but in reality, doing sissy squats is a quite strenuous and thorough exercise that produces a lot of benefits. Your email address will not be published. Make this exercise as safe as possible by keeping your lower back arched, and your core braced. The key here is the elevated feet on the wedged surface and the narrow feet position. Brace your core and hinge your hips back to lower into a squat, keeping your chest and elbows high. They can be carried out pretty much anywhere, with as much or as little loading weight as you like. Again, this allows for targeted growth of lower body muscle mass. Grip the handles gently your hands are for stability. Stand on top of an elevated platform about a few inches high. You are almost trying to extend your legs and by extending them you are forcing yourself to stand up (squat). If you are choosing the barbell, we highly recommend that you do this inside the cage or the power rack, or even use the smith machine if possible. Hack squats can build muscle size and strength, but, performed explosively, theyre also useful for developing muscle power. Use an overhand grip with your fingers supporting the. If youre just starting out or dont have a trainer to teach you how to use the machine, dont worry there are lots of other options. As a result, theres significantly less pressureon the lower back than with barbell back squats.

Quick and easy to learn because the weight is guided on rods, and your back is supported, hack squats are quick and easy to learn. Are you facing a similar conundrum? Load the desired weight onto the machine and position yourself on the backrest. Be warned, sissy squats can be hard on your knees, so proceed with caution, especially if you have a history of knee pain or injuries. Drive up with your forward leg until standing to complete the movement. One of the reasons exercisers love hack squats is that theyre easier on your lower back than most free weight squat exercises. Squat until your thighs are parallel to the ground and the bar is close to your ankle. 10 Best Saw Palmetto Supplements of 2022Review & Ranked, Top 11 Best DHEA Supplements (Summer 2022), 10 Best Beta-Alanine Supplements of 2022. Heres how to perform a regular free weight squat: Squatting with free weights is fundamentally simple. Muscle power is your ability to generate force quickly and is an essential element in most sports. While bodybuilders and fitness buffs can use the cyclist squat for adding mass and definition to their leg muscles, athletes in particular can benefit from training the VMO regularly. Like the back squat, core engagement is an essential component of the front squat. Lunges are another effective strength training exercise that targets the quadriceps. There is no denying that the hack squat provides your legs with a great workout, but there are bound to be times when you dont have access to this machine or need a hack squat alternative to add some variety to your workouts. In contrast, moving your feet back and using a steeper footrest angle hits your quads more, as does a narrower stance. Nikita Ross is a Precision Nutrition Level One certified nutrition coach, ACE-certified personal trainer, and professional fitness writer. Sissy squats may be the answer! Stand with your feet shoulder-wide, flat on the floor. You may have to adjust your stance based on your body and mobility. Widen your feet to shoulder-width, straighten your back, and raise your arms straight in front. Lower your body by bending your knees forward and leaning backwards. Then you are at the right place. Because of this, if youre squatting heavy, you should do it in a power rack. Why Do You Weigh Less in the Mornings? Any and all words on TheWorkoutDigest.com are not represented by CrossFit, Inc. Sitemap | Earnings Disclaimer | Terms & Privacy Policy. Despite the change in weight distribution, there islittle difference in muscle activationbetween a belt squat and barbell back squat. With the hack squat, you push the weight upward while the feet stay on a fixed platform. A lot of fitness coaches call barbell back squats the king of exercises. These differences aside, the leg press is still a good hack squat alternative, especially when done using a hip-width stance with your feet low on the footplate. If you have access to a safety squat bar (SSB), its worth using it as a hack squat substitute. With drop sets, you do as many reps as you can with your chosen weight, strip 10-15% off, and rep out again. Email: sm(at)fitnessvolt.com Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. Required fields are marked *. Use a wider stance to increase adductor recruitment or a narrower stance to hit your quads more. This sounds not so hard, right? Your email address will not be published. Hack squats arent for everyone. WorkoutDigest is not associated with CrossFit.com. This reduces the chance of an injury by putting less onus on form, allowing the squatter to push their depth without focusing on the upper body. Good for drop sets if you want to push your legs to the limit, training systems like drop sets can help. Additionally, taking the upper body out of the equation lets lifters move through an extended range of motion. The following exercises work the same muscles as hack squats but in a different way. With a wide stance, put one foot on each elevated surface and the plate hanging from your belt, focusing on stability and muscle activation as you squat. Sumo squats vs Goblet Squats: Which One Is Better for You, Russian Twist Alternatives: Here Are The Best Ones. Unlike machine hack squats, this exercise can be hard on your lower back. Variations to this movement include: walking lunges, curtsy lunges, back lunges, and forward cross lunges. Depending on the length of the suspension chain and how deep you squat, you may need to stand on platforms, so the weight doesnt touch the floor at the bottom of each rep. They are also quite easy to pull off. The only caveat is that you need a hack squat machine to perform the exercise and not all gyms have one. As a result, you can still push the weights without worrying about your spine and shoulders. Step onto the platform and secure the connected belt around your waist, adjusting the height as needed. Brace your core and engage your lats, then drive upward through your feet until you reach full extension. Stand on a wedge board or even a barbell plate with your heels on the elevated surface. Slowly squat down and grab the barbell at the knurls with a pronated (overhand) grip. Here, myself, and a team of specialist aim to provide the most accurate, and actionable information possible in hopes to help foster the fitness community forward. It is probably called a sissy squat because you mostly appear like a sissy bending over backwards and holding on to something. Theyre a very viable alternative to hack squats. Very safe if you fail while doing barbell front or back squats, there is a very real risk of getting crushed under a heavy weight. With a strong, vertical back, take a step forward. Brace your abs. Some of the best qualities of lunges can be found in their versatility and flexibility. Step out and into a shoulder-width stance, with your toes turned slightly outward. However, the movement is reversed in that, with hack squats, your feet stay stationary, and you lift and lower your body, while in leg presses, your body remains stationary, and your feet move up and down. Some gyms dont have this particular machine, and if you train at home, you probably wont have space for one. Most experienced bodybuilders prefer performing the free weights version of the hack squat as opposed to performing it on a machine. Place your feet at shoulder width on the platform. Hinge your hips down into a squat and drive upward through the heels to complete the movement. Powerlifting has a number of inspirational and motivational athletes, and John LaFlamme is certainly one of them. Read more. The main drawbacks of barbell squats are that theyre hard to learn, can be tough on your lower back, and dangerous when performed with very heavy weights. He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. If you dont have access to a belt squat machine, you can replicate the movement with a weight belt, weight plates, and elevated surfaces.