Hack squats, or squats in a hack simulator, have long gained popularity among amateurs and professionals in various sports. Its main and distinctive advantage compared to the same basic exercise is a focused study of the front surface of the thigh, namely the quadriceps. Naturally, other areas of the legs and torso are involved in its implementation, but to a lesser extent than in standard squats with a barbell. Before starting this exercise, each person should know how to correctly take the starting position, how to breathe during a particular part of the trajectory, strain muscles, etc.
In the training version, hack squats are safer than with a barbell. Therefore, it is best for a novice athlete to limit himself to the first version. In the initial position, the body should be fully pressed against the back of the simulator, the feet should be a quarter meter ahead of the torso, and the shoulders should rest on top with special rollers. Before starting the movement, you need to take a deep breath. The whole exercise is done only by bending the legs, the body remains stationary (the lumbar region is not pulled forward and does not come off the back). The rest of the hack squats, photos of the technique of execution of which can be seen in the article, resemble the standard version of this movement.
In the lower position, the athlete lowers either to the position of the hips parallel to the floor, or until they touch the calf muscles. In the first case, only the front surface of the thighs will be involved, in the second - their back surface and gluteal muscles. Naturally, the latter is only feasible for professional athletes, as there is a high risk of injury to the knee joint. As for the breathing process during hack squats, here you need to inhale when the body is in a straight position, and exhale during the ascent, in the third quarter of the way up.
In this exercise, it is very important to maintain the front foot position. Otherwise, the knees will extend beyond the plane of the socks, which will lead to a potentially dangerous situation, during which the athlete may not be able to cope with the load and injure the ligaments of the knee joints. Hack squats with a barbell are a more complex version of this exercise, so professional athletes can use it. In order to make it, it is necessary to place the barbell in the back, near the calf muscles. Unlike the previous version, the movement does not begin with the direct position of the body, but with the squat position, which is much more difficult.
When performing this version of the exercise, the athlete must be able to coordinate so as to properly distribute the load on the muscles of the legs and torso. The scope of hack squats is wide. It is necessary primarily for those athletes who actively use the front surface of the thigh (for example, soccer players, jumpers, volleyball players, etc.). In bodybuilding, this exercise allows you to better develop the patella protrusion of the quadriceps, known as the “droplet”, than anyone else.