No Hack Squat

HypertrophyCoach Joe Bennett Forums Training No Hack Squat

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  • #16998
    Stas
    Participant

    Hey Joe, sorry if I missed this somewhere already, but what would you suggest as a replacement for the hack squat? The gym I go to doesn’t have one and I’m trying to do something similar. Would you suggest the leg press or smith machine squat with bands more? Would split squats be a good option as well? Trying to do these after seated leg curl and safety bar squats.

    #17102
    BryceBahm
    Participant

    Anything that gets that knee into its fully flexed position well…
    Free weight squat
    Split squat
    Lunges

    #17104
    Anonymous
    Inactive

    Anything that gets that knee into its fully flexed position well… Free weight squat Split squat Lunges

    What do you think about this feet forward smith squat variation?

    #17114
    Joe
    Keymaster

    Hey Joe, sorry if I missed this somewhere already, but what would you suggest as a replacement for the hack squat? The gym I go to doesn’t have one and I’m trying to do something similar. Would you suggest the leg press or smith machine squat with bands more? Would split squats be a good option as well? Trying to do these after seated leg curl and safety bar squats.

    Yes. That can be a fine sub

    #17115
    Joe
    Keymaster

    [quote quote=17102]Anything that gets that knee into its fully flexed position well… Free weight squat Split squat Lunges

    What do you think about this feet forward smith squat variation?[/quote]
    Can be tough to get to full knee flexion

    #17118
    Stas
    Participant

    [quote quote=16998]Hey Joe, sorry if I missed this somewhere already, but what would you suggest as a replacement for the hack squat? The gym I go to doesn’t have one and I’m trying to do something similar. Would you suggest the leg press or smith machine squat with bands more? Would split squats be a good option as well? Trying to do these after seated leg curl and safety bar squats.

    Yes. That can be a fine sub[/quote]
    Thanks! Would you suggest one over the other between the leg press and smith squat? Or just do one for six weeks and then try the other?

    #17120
    Joe
    Keymaster

    [quote quote=17114][quote quote=16998]Hey Joe, sorry if I missed this somewhere already, but what would you suggest as a replacement for the hack squat? The gym I go to doesn’t have one and I’m trying to do something similar. Would you suggest the leg press or smith machine squat with bands more? Would split squats be a good option as well? Trying to do these after seated leg curl and safety bar squats.

    Yes. That can be a fine sub[/quote]
    Thanks! Would you suggest one over the other between the leg press and smith squat? Or just do one for six weeks and then try the other?[/quote]
    They are not interchangeable. Like Bruce said about, you need (IMO) something to train full knee flexion (hamstring touching calf). Most people can’t do that in a leg press.

    #17121
    Joe
    Keymaster

    [quote quote=17118][quote quote=17114][quote quote=16998]Hey Joe, sorry if I missed this somewhere already, but what would you suggest as a replacement for the hack squat? The gym I go to doesn’t have one and I’m trying to do something similar. Would you suggest the leg press or smith machine squat with bands more? Would split squats be a good option as well? Trying to do these after seated leg curl and safety bar squats.

    Yes. That can be a fine sub[/quote]
    Thanks! Would you suggest one over the other between the leg press and smith squat? Or just do one for six weeks and then try the other?[/quote]
    They are not interchangeable. Like Bruce said about, you need (IMO) something to train full knee flexion (hamstring touching calf). Most people can’t do that in a leg press. [/quote]
    ***Bryce said above***

    #17122
    Stas
    Participant

    [quote quote=17118][quote quote=17114][quote quote=16998]Hey Joe, sorry if I missed this somewhere already, but what would you suggest as a replacement for the hack squat? The gym I go to doesn’t have one and I’m trying to do something similar. Would you suggest the leg press or smith machine squat with bands more? Would split squats be a good option as well? Trying to do these after seated leg curl and safety bar squats.

    Yes. That can be a fine sub[/quote]
    Thanks! Would you suggest one over the other between the leg press and smith squat? Or just do one for six weeks and then try the other?[/quote]
    They are not interchangeable. Like Bruce said about, you need (IMO) something to train full knee flexion (hamstring touching calf). Most people can’t do that in a leg press. [/quote]
    Makes sense. I am getting the full knee flexion with the heal elevated safety bar squats. Was looking for a second exercise for quads on leg day.

    #17219

    Will following your safety bar squat (lucky you have one in your gym) set by a front squat not do the trick?
    Or is it too similar of a movement?

    #17233
    BryceBahm
    Participant

    This would be a tough combo. Not something I would advise

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