Forgotten Leg Muscle Builder: Hack Squats

Forgotten Leg Muscle Builder: Hack Squats

Initially the most overlooked muscle group during the bodybuilding training is the leg muscles. Your leg muscles are not used for impressing the people like your chest and arms do, so most of the time beginners avoid them which is a big mistake. They forgot that the overall growth of your entire body effect the leg muscles. A recent research have exposed that if leg training is done before arm training, the growth of the arm muscles will be extravagant. This is due to the human growth hormone that is released because of the size of leg muscles.

The best way to benefit from your bodybuilding training is that one must target difficult body parts after leg muscle training. Only a few trainings can be found that are for leg muscles and these trainings include: leg curls, squats, stiff legged deadlifts, leg extensions and front squats. Though the hack squats are not famous as the other ones but is an effective technique for muscle building.

George Hackenschmidt, 20th century strongman, writer and wrestler, named this lift. He advocated this lift because it was more beneficial as compared to barbell squats and one can easily make leg muscles without the development of excessive hip.

Steve Reeves, known for his roles in Mr. America and Hercules, has also tried it for making a sweep in his thigh while avoiding the development of hip. He has also developed equipment that can help him perform the squats conveniently.

But which is the best training programs of hack squats? Firstly, take a look at the proper technique of this exercise. You can easily find some great machines in the market that can help you with hack squats and will also resolve the issue of balance which you can face with barbell. But let’s imagine that you don’t have access to these machines and have to practice it while using barbell and dumbbells. Once you have decided your equipment, put your heel on a block and keep your legs together. Hold weights behind and lower yourself until your buttocks come close to your heels. Move yourself upwards while exhaling. Avoid all sorts of locking out and repeat the procedure until you are hitting muscular failure.

As, previously told that you can easily find machines for hack squat in the market.

Hack squats are preferred over the regular squats because it doesn’t have heavy resistance on your back and shoulders. Another amazing feature of this exercise is the stimulation it gives to hamstring muscles.

Here is a list of some hack squats that are based on HIT and are 100% effective:

  • Warmup
  • Barbell Squats: 1 x 15
  • Hack Squats: 1 x 12
  • Leg Extensions: 1 x 15
  • Leg Curls: 1 x 15
  • Standing Calf Raises: 1 x 20
  • Seated Calf Raises: 1 x 15

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