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21

Hack squats (Hackenschmidt)

Preparation

Fix the carriage in the middle of the column and insert the handle bar.

Starting position

Adjust height so that the handle bar can be placed on the neck in a low squat position. The feet are positioned approximately one foot length in front of the end of the horn.

Execution

Using leg power to stand up. The center of gravity is placed slightly to the rear. Do not fully extend the legs at the end of the movement. The back remains straight and under tension. The view is straight ahead.

Hint

Use a low stool to reach under the handlebar from a sitting position.

Variants

The foot position can be shifted slightly forward or backward.

Warning

Primary muscle

Legs

Secondary muscle

Po

Hackenschmidt Squat on EISENHORN

EISENHORN is the ideal machine for training hack squats in the home gym. It also offers numerous possibilities to train the legs with exercises such as squats, leg press and their variations.

Correct execution of the exercise

To perform the hack squat, assume a wider stance than for a classic squat and the weight (handle bar on the EISENHORN) is held behind the body.

To begin the hack squat, start in the regular upright position (on the EISENHORN in the squatting position), with the feet slightly wider than shoulder-width apart and the toes turned slightly outwards. The back is straight, the head high and the shoulders pulled back.

Now slowly bend the knees and lower the hips as if sitting on a chair. You actively push against the weight from your legs and glutes and take a deep breath.

When the thighs are parallel to the floor (90 degree angle of the knees) slowly push back up from the legs and exhale until the starting position is reached. On the EISENHORN the squatting position is the starting position. The rest of the exercise behaves the same.

It is important to maintain an upright posture and keep the abdomen tense throughout the exercise. The knees remain stable and tend to push slightly outwards (avoid buckling inwards).

Muscle groups used

The following muscle groups are used in the hack squat:

  • Quadriceps: The quadriceps is a large thigh muscle and consists of four parts that work together to extend the knee joint. These are: Musculus rectus femoris, Musculus vastus lateralis, Musculus vastus intermedius and Musculus vastus medialis.
  • Gluteus: The gluteus consists of three muscles, the gluteus maximus muscle, the gluteus medius muscle and the gluteus minimus muscle. The gluteal muscles are important for hip extension and rotation and contribute to the stability of the pelvis.
  • Adductors: The adductors are a muscle group located on the inner side of the thigh and are responsible for leg control. These are: Musculus adductor brevis, Musculus adductor longus, Musculus adductor magnus, Musculus pectineus and Musculus gracilis.
  • Ischiocrural musculature: The ischiocrural musculature consists of three muscles, the biceps femoris muscle, the semimembranosus muscle and the semitendinosus muscle. These muscles are involved in the flexion of the knee joint and support hip extension.

By combining the use of all these muscle groups, the hack squat is an effective exercise to shape the glutes and leg muscles as well as strengthen the core.

Advantages of hack squats

Hack squats should not be missing from any good training program. However, in this complex exercise it is important to pay attention to correct execution, as well as to take into account their own abilities and mobility to avoid injury.

The hack squat primarily uses the quadriceps muscles, glutes, adductors and ischiocrural muscles. The exercise requires high strength, coordination and body control. However, the increased load on the lower extremities and hips activates more muscle fibers than traditional squats. Another advantage of the hack squat is that it allows you to perform a greater range of motion and increase the stretching of the muscles, which in turn leads to a better training effect.

When performing the hack squat, it is important to master the correct technique and perform the movement slowly and in a controlled manner. Advanced athletes can further complicate the exercise by adding weights or variations such as the front hack squat to train the muscles in an even more targeted manner.

Conclusion hack squats

Overall, the hack squat is an excellent exercise to strengthen and shape the muscles of the legs and trunk. Due to its high intensity, it is particularly suitable for advanced and experienced strength athletes.

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.