Moves/Hack Squat

Hack Squat

ID: 269

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Exercise Type:
Lower Squat
Contraindications:
Lower Back Problems, Knee Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Avoid compensation patterns; if form breaks, address the limiting factor.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Neutral ribcage — avoid flaring ribs as you descend.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.

Common Problems:

Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.