Hack Squats

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Hack Squats

#1 Postby katymegwilliams » Sun Sep 11, 2016 12:21 pm

I am going to do Robert's sample leg program in the Shred It! book. After the bodyweight squats and front squats, he recommends hack squats. I've done these before so I am familiar with them, but when I perform them, my knees tend to waaaaay overshoot my toes when I'm in the downward position. Is this dangerous? Am I doing it wrong? If anyone can give me some insight, it would be appreciated.

Thanks, K

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Re: Hack Squats

#2 Postby mrbear666 » Mon Sep 12, 2016 2:47 pm

Hi there, im pretty sure your knees arent supposed to pass your feet during any kind of squats, its probably a flexibility or machine set up issue maybe try smith machine squats instead you can move your feet around alot more because the machine is holding the bar for you. You can put your feet further infront of you and almost lean on the bar. There wont be much difference between the two as your basically doing the same thing you just have more options to get comfortable and avoid injury.
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Re: Hack Squats

#3 Postby Doublade » Tue Sep 27, 2016 8:54 pm

You can see the intruduction of hack squats here:

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Re: Hack Squats

#4 Postby elisestevenson » Mon Oct 03, 2016 12:27 am

In This particular exercise (Hack Squats) you have to press mainly with the heel of the foot and press the thighs. But most importantly keeping your head and eyes up and back straight while doing squat, until your upper thighs are parallel to the floor.

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Re: Hack Squats

#5 Postby HIT Rob » Sun Oct 09, 2016 3:58 pm

Hack squats are not a particularly productice movement, moreover they stress the knees inordinately. There are more productive and safer movements than hack squats, such as hip belt squats, trap bar deadlifts, leverage leg presses etc.

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