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Hackenschmidt squat
Preparation
Fix the slide in the middle of the column and insert the handle bar.
Starting position
Adjust the height so that the handlebar can be placed on the back of the neck in a low squatting position. The feet are positioned approximately one foot length in front of the end of the horn.
Execution
Stand up using your leg strength. The upward movement causes the center of gravity to move slightly backwards (upwards). Do not fully straighten your legs at the end of the movement. The back remains straight and under tension. Look straight ahead.
Hint
Use a low stool to get under the handlebar from a seated position.
Variants
The foot position can be moved slightly forwards or backwards.
Warning
Please note, we are talking about the Hack Squat here, not the Low Bar Squat. More information on this at the bottom of this page.
Primary muscle
Legs
Secondary muscle
Po
Intensive training for legs and bottom
The Hackenschmidt squat is an effective exercise for strengthening the quadriceps, the large muscles on the front of the thighs. It improves stability in the knees and hips, which is essential for healthy movement in everyday life and during sporting activities. This exercise also promotes an upright posture.
Hackenschmidt squat on the EISENHORN
The EISENHORN is the ideal solution for effectively training Hackenschmidt squats. In addition, the device enables numerous other exercises to specifically strengthen the leg muscles. Here are some examples from our exercise database for a varied leg workout:
To perform the Hackenschmidt squat, stand with your feet hip-width apart and place the bar on the back of your neck in a deep squat position. To start, begin at the EISENHORN in the squat position with your toes turned slightly outwards. Your back is straight, your head is upright and your shoulders are pulled back.
Now stand up slowly and shift your center of gravity slightly backwards. Actively push against the weight with your legs and buttocks. When your legs are stretched (do not straighten them!), slowly move back down until you reach the starting position.
It is important to maintain an upright posture throughout the exercise and to keep your stomach tensed. The knees remain stable and tend to push slightly outwards (avoid bending inwards).
The Hackenschmidt squat effectively engages several important muscle groups. The quadriceps (consisting of the rectus femoris, vastus lateralis, vastus intermedius and vastus medialis muscles) play a central role as they are responsible for extending the knee joint. In addition, the gluteal muscles (consisting of the gluteus maximus, gluteus medius and gluteus minimus muscles) are strongly activated and support hip extension and pelvic stability.
The adductors are also trained intensively. This muscle group is responsible for guiding the legs. The ischiocrural muscles (consisting of the biceps femoris, semimembranosus and semitendinosus muscles) are also used and support the flexion of the knee joint and hip extension (although not to the same extent as with low bar squats).
Overall, the combination of these muscle groups makes the Hackenschmidt squat a comprehensive exercise for the gluteal and leg muscles.
Hackenschmidt squats offer numerous benefits for leg training. This exercise strengthens the quadriceps and gluteal muscles, which trains almost the entire leg musculature. The big advantage of the hack squat is that it is technically relatively easy to perform (compared to the low bar squat). This is because the back remains fairly upright and straight throughout the entire movement. The slight support against the horn makes it very safe to perform, even for beginners.
The EISENHORN offers an excellent way to train Hackenschmidt squats safely and effectively. This exercise targets the quadriceps and gluteal muscles, strengthening the entire leg musculature. It also improves the stability of the knee joint and hip extension, which contributes to better physical functionality. Overall, the EISENHORN makes the Hackenschmidt squat a comprehensive and safe exercise for effective leg training.
Please note that the Hack Squat has (almost) nothing to do with the classic Low Bar Squat. The low bar squat is technically very demanding and must be learned under professional guidance. Even professional athletes sometimes need months or even years to learn this complex movement and perfect it so that the risk of injury is reduced to a minimum (would you like to find out more about low bar squats? Then get in touch with us for a personal consultation). Although the effect of the Hack Squat is different, it is a relatively easy movement to perform. The hack squat allows beginners and professionals alike to perform a good and very effective leg workout. This can be done without having to go through an extensive training program first, as would be necessary with the Low Bar Squat.
The essential
advantage
EISENHORN is the compact strength station for your home gym that gives beginners, pros and everyone in between hundreds of workout options with weights from 4-112 kg.
Perfect training on the EISENHORN
With EISENHORN you train like on a classic machine with weight plates. In particular, you can perform all the classic basic exercises with EISENHORN, just like with a barbell. Basic exercises ("BIG 5") are the basis of any efficient strength training due to the complex movement sequences.
Buy EISENHORN
You can order your EISENHORN conveniently in our online shop and have it delivered directly to your home. We deliver internationally directly from our factory in Switzerland.