Keep your core tight and shoulders back and down. Keep your back straight and tall with your core tight. As there is no resistance or stress on your back, it is a perfect complement or substitutes to hack squats, especially for those with any kind of upper-body injuries. Make sure your heels are on an elevated surface. With the appropriate weight and proper form, you will have excellent stability and can easily target the quadriceps. The substitutes to hack squat mentioned in this article are relatively easy and effective than a lot of others out there. You only need to follow the simple steps below: The squat hack dumbbell is yet another classic lower-body exercise. In a cyclist hack squat, the heel is elevated on a slightly wedged surface, and the feet are positioned narrow. For the lower body there are the typical barbell lower body exercises (squats, deadlifts, and straight leg deadlifts) that can be performed along with various exercise machines (leg press, hack squat, leg extensions, etc.). Dumbbell Squat Proper Technique (Exercise Instructions) STARTING (INITIAL) POSITION: Stand with your feet shoulder width apart (or just little wider than shoulder-width) a grab a pair of dumbbells. Added to that is the importance of doing exercises with correct form and the chances of injuries if you don’t. Step forward underneath the bar and let it rest on your shoulders. Extend your knees and hips completely during this step to bring the bar to lockout. Make sure you are grabbing the knurled part. Some effective dumbbell squat variations include goblet squats, dumbbell front squats, dumbbell plié squat, and overhead dumbbell squats. Because of this advantage, athletes who work with free weights have preferred this workout to the hack squat. Leg Presses has mainly two variations: Seated leg presses and lie down leg press. One of the advantages is that you can use a lot less weight to engage your quads. It is a safe and effective lower body movement that targets your quadriceps, glutes, and calves. If so, choose out these hack squat alternatives. Your calves and hamstrings work to stabilize your lower body. Lastly, your core muscles engage to stabilize your mid-section throughout the barbell hack squat. These alternatives are the best way to target the same muscles without any specialized equipment so far. In this article, we have included incredible alternatives for you. It is another versatile alternative, just like the traditional squat. Take a deep breath and hold it for a while. This article has gone through some important and very effective alternatives. Alternative Names: Machine hack squat, hack squats Type: Strength Experience Level: Beginner Equipment: Hack squat machine Muscles Targeted: Thighs, abs, hips, calves, lower back Mechanics: Compound Average Number of Sets: 3 with 8-10 reps each Variations: Barbell, reverse, Smith Machine, dumbbell, narrow stance, one-legged, kettlebell hack squats Unless your gym does not have a hack squat machine, there is no need to substitute a hack squat. But in case you can’t perform the hack squat for some reason but still need to have strong VMO muscles, what other option do you have? A hack squat is an exercise activity that develops your lower body. But there is always a hack squat alternative for you to use. The cyclist hack squat is similar to the traditional barbell back squat, except that the heels are slightly elevated while doing cyclist hack squat. They’re also a great option for … Versatile with a barbell, dumbbell, or kettlebells. Position your hands so they are slightly more than the shoulder-width apart. Hold the dumbbells at arm’s length next to your sides, your palms facing each other (neutral grip). Lower down, pushing your glutes backwards until your hip joint is in line or just below the knees. The Cable Hack Squat is the next best alternative to a machine hack squat that does not have a hack squat machine. As an Amazon Associate I earn from qualifying purchases. Be sure to keep your torso in an upright posture so you can fire up those VMOs for the results you want. Copyright © 2021   |   Fitness Apie   |   All Rights Reserved. Lower down your body with your chest up and pressing your hips back and down. In addition, your traps and erector spinae muscles contract to support your back. If you are looking for impressive results within a realistic time frame, you should perform this exercise on a hack squat machine. Place your feet on a footplate about hip-width apart with your heels flat on the plate. Bodybuilders and fitness enthusiasts have been using it for decades to build lower body strength in their quads, glutes, and hamstrings. They work great and achieve the same results. Repeat this exercise as many times as you can. You can as well use the smith machine for safety and optimal results. Hold the barbell from behind, making sure your hands are shoulder-width apart. The answer is the cyclist back squat! Lower the platform slowly by bending your knees and hips until they make 90° from each other. This should be replicated in any exercise that seeks to replace the hack squat. Lift the bar and repeat doing so as much as you can. The hack squat workout is a very good technique for developing your lower body parts. It will fire those inner thigh muscles, the outer quads and also your glutes while engaging your core and those stabilizer muscles like never before. Stop lowering when the hip joint is slightly lower than your knees. Make sure you can slide the safety handles up or down in place after pressing the platform upwards. Hacks squats, being a compound movement, possess a reduced risk of injuries as it puts very little strain in your lower back and knees. This movement targets the inner quads primarily, which is the most beneficial thing about it as the robust Vastus Medialis or inner quads signifies how healthy and robust your knee is. Like a hack squat, it will pump up those inner quads while activating your core and stabilizer muscles at the same time. Adds strength, mass, and definition to quads. Hold dumbbells at shoulders. The dumbbells should be at your sides with your arms fully extended downwards. And it develops more muscles than the hack squat workout technique. The FF-PLHSLP is a compact machine that can quickly and easily convert from one machine to the other in seconds and would fit in at any commercial gym or small training studio. 23. Lower your body until your thighs are parallel to the floor but using your hips. With this alternative, you can work out using less weight but still achieve impressive results. But set up with your torso in a more vertical position. The cyclist hack squat is an old-school popular workout that is rarely done these days. Properly executing the hack squat presents no health risk to your knees. With a hack squat machine, you can do it properly and achieve great results. Lower down until your knee bends by 90 degrees or lower and hold for brief seconds at the bottom of the movement. Moreover, if you don’t have access to barbell and plates, the barbell back squat is so versatile that you can carry out this movement with dumbbells, kettlebells, and even with your bodyweight only. Here is a breakdown of how to do dumbbell squats: Standing with your feet shoulder-width apart, grasp one dumbbell in each hand. Slowly grab the barbell and lift it from the rack. You can follow the simple steps below if you are looking to perform the squat hack dumbbell: Those are the few alternatives to the hack squat workout technique. And make sure your back is straight and abs tight. This workout technique also targets your quadriceps with the same excellence as the hack squat. Despite that fact, this compound exercise is, in fact, beneficial and very easy to perform. 7. This exercise can be done with both free weights like dumbbells or kettlebells and bodyweight. Required fields are marked *, "This Book  Will Show You Exactly  What You Need To Do To Get Started Improving Your Health And Fitness!". "Holding the dumbbells by your side causes your stance to narrow," says David Jack, owner of ActivPrayer in … Make sure your shins are not touching the bar. Inhale as much air as you can and hold your breath. Although hack squats possess no risks to your knee joints, any previous injuries can make it hard to work on the hack squat machine. All you need to perform this exercise is firm support like a wall or a pillar and a foam roller. You should exhale once you have fully extended your hips and knees. Stand with your heels on an elevated surface like a barbell plate or a wedge board. Take a deep breath and unrack the bar. And first-timers can perform it without hassles. The hack squat is hands down the most effective exercise to target the inner head of quadriceps and develop impressive leg muscles. Then take a step forward. In this workout technique, the key is to place your heels in an elevated position, and your feet a few inches apart. Your shins will touch the bar, but make sure the bar doesn’t move from above the midfoot position. The benefits include strong leg muscles, reduced body calories, and no stress on your spin. This makes it an ideal alternative to hack squats, which might be dangerous to people with knee injuries. Assume the normal deadlift starting position. The hack squat is a popular lower body workout performed on the hack squat machine. Fix the pulley lowest position of cable pulley machine and attach a straight bar to the cable. Bend your knees so you can lower your body. Unless your gym does not have a hack squat machine, there is no need to substitute a hack squat. It really helps you engage the quadriceps, especially the inner head or VMO. If you have serious knee issues, the hack squat workout might not be ideal for you. How Much Does The Sled Of A Leg Press Machine Weigh? Fitnessapie.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. This exercise also works out your hamstrings, quads, and glutes, just like the hack squat. Another advantage of this body workout over the hack squat is that it also strengthens your stabilizer muscles. If you are not confident on how to use the hack squat machine, worry not because there are a lot of other options. It develops lower body parts such as the glutes, quads, hamstrings, and calves. Stand with your back facing a solid wall or any surface. The hack squat is a popular lower body workout performed on the hack squat machine. Download Image. The benefits include strong leg muscles, reduced body calories, and no stress on your spin. Reach down and grab the bar with an overhand grip. Always use correct form and a lighter weight. 6 Hack Squat Alternatives | Best Way To Do, Upright Row Alternative (Safe And Effective), 5 Best Leg Extension Alternatives That You Must Try, 10 Best Leg Workouts for Mass and Definition, Alternative to Dips That Will Scale Up Your Triceps Level | ACE’s Ranked Exercises, Puts tension on the entire lower body including quads, glutes, and hamstrings, Works on both squats and deadlift pattern at the same time. Stand with your feet shoulder-width apart so the barbell is behind your calves. Also, it helps you maintain a neutral spine if you raise the bar off the ground. Moreover, you can change the muscles you want to focus on by alternating the foot position. But it could be a cruel and dangerous workout technique for some people. The barbell front squat is a compound exercise that targets several muscle groups at once. Are dumbbells better than barbells? Reverse the movement while bracing your abs and driving your feet on the floor. One foot should be set firmly on the platform and the other should be out of the way. As such, it is yet another suitable alternative to the hack squat workout technique. However, one variation that isn't often considered is performing lower body training with dumbbells. Dumbbell Hack Squat. Your email address will not be published. Are dumbbell exercises better than barbell exercises? The hack squat machine provides the balance, stability as well as secures your lower back from injuries, unlike free weight exercises … You will need: A pair of dumbbells, one for each hand. Unlike back squats, the goblet squats are a lot easier on the back while providing so much the same benefits to the quadriceps and glutes. Grab the bar with your elbows high in front of your body. The Goblet Squat is the next best hack squat alternative that can be done with dumbbell, kettlebell, or any kind of weight available with you. Stand using a shoulder-width stance by grabbing a dumbbell or a kettlebell with the palm of both hands in front of your chest. In fact, hack squats can help you develop only the quads, glutes, and hamstrings. As a machine-based exercise, the hack squat removes the stabilization that would normally be present in a free-weight movement like the back squat. 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