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  1. #1
    Registered User steyrsp's Avatar
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    Hack Squat vs Leg Press or both?

    Did both of these about equal sets in the past (like 4-5 working sets each) but I think I did too much legs that way; curious if anyone thinks you can do just hack squats by themselves supplemented with Leg curls or SLDL for hamstrings? Or SHOULD you do leg press too ideally, and if so should you split sets equally between them and hack?

    The goal is proportional leg development.
    Last edited by steyrsp; 06-26-2012 at 05:30 PM.
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  2. #2
    Registered User mbinda's Avatar
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    How about good ol' fashion bb squats supplemented with either hacks or leg press plus 1-2 hamstring dominant moves like leg curl and/or rdls (rdls are a better move for hamstrings then sldls because, when done properly, sldls are more of a lower back exercise, at least that's what i have always found from experience)
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  3. #3
    Registered User FrozenPhoenix's Avatar
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    i did 3x8 squat, hack squat, leg press, leg extention, lunges, reverse leg extention, laying down reverse leg extention, calve raises, calve raises single leg, and calve press. and currently on a cut.

    my point... stop worrying bro. if you can do it do it.
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  4. #4
    Registered User steyrsp's Avatar
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    Originally Posted by mbinda View Post
    How about good ol' fashion bb squats supplemented with either hacks or leg press plus 1-2 hamstring dominant moves like leg curl and/or rdls (rdls are a better move for hamstrings then sldls because, when done properly, sldls are more of a lower back exercise, at least that's what i have always found from experience)
    The only advantage I see to bb squats is your working your CNS and knee stabilizers "more", but on the more vertical oriented hack squat machines you are working your CNS the weight is on your shoulders, so the only argument I can see is that your knee stabilizers aren't being worked as much, but I do other sports that work them just fine so don't care about that argument.

    I think you have it backwards on the SLDL's, if you do them improperly they are more of a lower back exercise, i.e. bend your knees - then its lower back. If your knees are near locked its mostly hamstrings, lower back is a secondary muscle.
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  5. #5
    Registered User steyrsp's Avatar
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    Originally Posted by FrozenPhoenix View Post
    i did 3x8 squat, hack squat, leg press, leg extention, lunges, reverse leg extention, laying down reverse leg extention, calve raises, calve raises single leg, and calve press. and currently on a cut.

    my point... stop worrying bro. if you can do it do it.
    I am talking more about proportionality because I did Leg Press and Hacks in the past for roughly 4 years and my legs got huge, I think a tad too big compared to upper body, thats why i am thinking I should split say a 4 sets and do 2 on hack and 2 on leg press *if needed*; however, if its not needed I'd rather do all hacks as the big quads from hacks will look better.
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  6. #6
    Registered User miamibodybuilder's Avatar
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    i actually do them both every single leg workout. the only thing is i change my foot placing every week. from wide stance to closed stance to a wide toes pointed out stance. i try to switch things up every week to keep hitting the quads in different angles to really hit all the fibers. also, depending on how i'm feeling i may skip one of those exercises and just switch it for another. i never have a set plan, i just go in there and train.
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  7. #7
    Registered User steyrsp's Avatar
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    Originally Posted by miamibodybuilder View Post
    i actually do them both every single leg workout. the only thing is i change my foot placing every week. from wide stance to closed stance to a wide toes pointed out stance. i try to switch things up every week to keep hitting the quads in different angles to really hit all the fibers. also, depending on how i'm feeling i may skip one of those exercises and just switch it for another. i never have a set plan, i just go in there and train.
    Hey thanks, yeah I had great results in the past doing both, just wanted to do it right this time as I never researched much in the past. So when you do both, like if you do 4 sets for calves, 4 sets, leg curl - then you'll do 4 sets for hack and 4 sets for leg press too?
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