Targeted Muscles: Quads, Hamstrings

Equipment: Barbell/Weighted Plates, Machine

No of Reps: 12-15 per Set

No one can deny the fact that leg muscles are the most crucial muscle group of the human body. Everyone wants to have strong and sturdy legs but choosing the right workout matters the most. Squats are one of the most fundamental exercises for lower legs. But to improve the intensity of squats, fitness lovers will love to include Hack Squats in their routine. In this article, we will come to find alternative workouts to hack squats, its benefits, and significance as well. Let’s get started:

Hack Squats

One of the most impressive and effective workouts for quads is Hack Squat. It is very safe than other machines as the build quality and structure avoid pressing the body muscles hard. Most athletes prefer this exercise just because of its effectiveness for the quads.

This exercise is done through a proper channel and the movements are pretty simple. So if you want to have strong lower leg muscles, then give this exercise a try:

Benefits of Hack Squats

There are multiple benefits of this particular workout out of which some are listed below:

Training Exercise: If you are a newbie and want to learn proper squat technique, then definitely you can trust this workout blindly.

Pain Less for your Back: This lower body exercise offers less pain to your lower back (spine) but is highly beneficial for your upper back.

Mobility Improvement: Hack Squats can be considered the best workout for improving mobility as it keeps your body in a proper alignment.

Stability and Better Posturing: If you want to gain better posturing, then Hack Squats are good choice for this. However, your core and upper back also gains value from this workout making it the best for increased stability.

Polishes Athletic Performance: If you are an athlete and looking to polish your athletic skills, then you can give this exercise a try. With its less painful aspect and offering extreme leg muscle strength, athletes can do much with this workout.

How to Perform Hack Squat

Simply you need to follow some important steps to carry this workout:

• Stand straight and keep your shoulders under the pads of the machines properly. Make sure to have a deep connection of your upper back with the machine pad.
• Now place both the hands on the angles in such a way that the palms are directed inwards.
• Don’t forget to keep your chest directed upward. If you will keep your core in a hinge, then you will gain nothing benefit of this for core.
• Keep your feet engaged all the time and put pressure on them. Feet placement is a key aspect for this workout.
• Afterwards, lower the weight down and bend the knees to 90-degree angle.
• Repeat the movement for a set number of repetitions and feel the difference.

Common Mistakes to Avoid

Shoe Selection: While performing these exercises, make sure to select flat shoes or go with weightlifting shoes. You can also use PT shoes but these are expensive ones for average fitness lover.

Range of Motion: try to keep full range of motion and lower your body to the least point of the machine. Short range of motion may not give valuable benefits as you will move your body full.

Keep your Heels Balanced: Make sure to balance your heels throughout the movement. For example, if your heels will get imbalances, then injury for the ankles and knees will become possible.

Heavy Weights: Don’t even try to perform it with heavy or unbearable weights. Lifting it with heavy weights may cause extra stress on  the spine.

Alternative Exercise to Hack Squats

Now, we will look at some alternative workouts to hack squats that hits differently to your body.

1. Leg Press

Leg press is also a common leg exercise that will target your different muscles of the lower body. It also uses a machine but is easy to perform. Moreover, it provides stability to the core muscles and strengthens the lower back pelvis as well.

It also improves your posturing and offers benefits for other body muscles. For stronger legs, you can go with leg press if finding hack squats tough. Unlike Hack Squats, full range of motion is very important factor for leg press exercise.

2. Wall Sit

If you are not in mood of using machines in the fitness centers/gyms, then wall sit is the best choice for you. At home, you can give stress on your legs and improve overall body stability. This exercise is very gentle to your legs and does not require you to lift heavy weights.

All through the workout, you will bear your own body weight and make best posture to gain better results. Try to add this workout to your routine if you cannot go to the gym for some certain reason.

3. Leg Extension

If you are looking for alterative exercises to hack squats, then Leg Extension is one of the most impressive. It requires you to sit on the machine seat like on a chair. Now using the paddles placed at the bottom, you need to lift the weight up to the knee angle. Reverse the movement and repeat the steps.

Qauds are the primary targeted muscles in this workout but engagement of other body muscles may get improved. Try to start with low weights and increase the intensity as you become habitual of this exercise.

4. Landmine Squats

Another squat variation that is very gentle and effective for you lower legs is landmine squat. It primarily focuses to activate your glutes but in addition, is beneficial for quads and hamstrings. You only need a barbell to perform this but from one end you are lifting it up and other end of the barbell is on the floor.

A strong grip of the barbell is very important for maximum number of repetitions. This exercise is less impactful to the joints so if want slight stress on the knees, then give this squat variation a try.

5. Smith Machine Squat

Get bored of Hack Squat and looking for an innovative exercise that offers the same exercise. Smith Machine Squat is very similar to Hack Squat but it hits differently in positioning and angling. Instead of lifting the weights using pads, you need a barbell and put stress on the leg muscles.

Make sure to keep your smith bar parallel to the shoulders and keep your knees in front of the feet. Neck position is very crucial as with a hinge in the neck will be so dangerous.

Bottom Lines

However, Hack Squats are really a good choice for people looking to have strong quads. But performing the similar exercise may cause injuries to some specific muscles. Therefore, to rotate the movements, you must try something different for legs. In this regard, we have some best alternative exercises to hack squats for better gains. Try them and add the above-mentioned workouts to your leg day.