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  1. #1
    Registered User bheast69's Avatar
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    hack squat vs regular squat

    looking to add serious size to my legs
    pfp are them currently
    should squats be my main go to lift or hack squats
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  2. #2
    Emperor of Antarctica JoshLV's Avatar
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    I do both. One lower day has hack squats and bb squats and one has leg press and smith squats. You need not limit yourself to one exercise.
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  3. #3
    Registered User bheast69's Avatar
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    Originally Posted by JoshLV View Post
    I do both. One lower day has hack squats and bb squats and one has leg press and smith squats. You need not limit yourself to one exercise.
    i mean like for the eight next week this will be my leg split once a week
    squat/ hack squat 2x6 2x30
    rdl 1x8 1x12
    leg extension 2xfailure heavy
    leg curl 2x8 1x15
    smith machine raise5x10
    thoughts?
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    Emperor of Antarctica JoshLV's Avatar
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    Looks good but what I would change is to have two pressing movements. Like
    Hack 2x12, decrease weight for 20
    Squat 2x12 increase weight for 8

    Leg ext is meh to me. These will blow your legs up, leg ext don’t even come close.
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    Registered User DrumsNotDead's Avatar
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    Barbell hacksquats rape my quads much more than squats, which seemingly hit my adductors much more. Obviously squats hit quads, but regardless of my depth barbell hack squats just hit them more directly in the same way I feel front squats burn. Definitely include hacks, but don't drop squats.
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    Registered User bheast69's Avatar
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    Originally Posted by JoshLV View Post
    Looks good but what I would change is to have two pressing movements. Like
    Hack 2x12, decrease weight for 20
    Squat 2x12 increase weight for 8

    Leg ext is meh to me. These will blow your legs up, leg ext don’t even come close.
    repped, thank you, do you think looking at pfp i need to leave out extensions because its more the outer sweep i need to target
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  7. #7
    Registered User bheast69's Avatar
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    Originally Posted by DrumsNotDead View Post
    Barbell hacksquats rape my quads much more than squats, which seemingly hit my adductors much more. Obviously squats hit quads, but regardless of my depth barbell hack squats just hit them more directly in the same way I feel front squats burn. Definitely include hacks, but don't drop squats.
    repped as well lol
    yea of course incorporate both but see i can hit full depth in a hack squat pretty well and just started using them
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    I concur on the barbell hack squats Killing my quads. I think they're a really awkward movement for most people to do though.

    Your legs are pretty lean though. If your upper body is also kinda lean then gaining like 5-10 pounds will add some fat there and they'll look much bigger
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    Registered User TheShadowMan's Avatar
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    I like hack squats a lot. They seem to hit all the parts of the lower body I want, and are pretty comfortable to execute, and I can load up more than I can with back or front squats. No fear of messing up and falling weird ways that mess with legs/knees. I think hacks and zerchers are my personal favorite squats so far.
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  10. #10
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    Barbell hack squats feel more like leg extensions than back squats to me. I use ~ 40% of my back squat weight on this quad isolation. Going below parallel, heels elevated, torso upright - not a bastardised deadlift.

    Not familiar with the machine version.
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  11. #11
    Registered User Garage Rat's Avatar
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    My go to in my competitive days were front squats and hack squats.
    I did my share of back squats though.
    Higher rep back squats(10-20) did wonders for my quads.
    You still have to try and get stronger with the reps or adding more reps every training session.
    Hack squats are nice because they are a very strict movement and allow you to focus on quads without having to balance a bar and the low back becoming fatigued.
    With the hack you can put your feet in positions that are harder to do with a barbell squat.
    Two i use are the frog stance heels together and feet at a 45 degree angle to hit the vastus medialus the tear drop muscles.
    The other is feet straight and fairly close for the outer quad sweep.
    You can do these also with a bar but is more difficult to maintain position throughout the set.
    So as mentioned i like using both,a barbell type squat and then the hack squat in my training.
    Good luck.
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  12. #12
    Registered User bheast69's Avatar
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    Originally Posted by Garage Rat View Post
    My go to in my competitive days were front squats and hack squats.
    I did my share of back squats though.
    Higher rep back squats(10-20) did wonders for my quads.
    You still have to try and get stronger with the reps or adding more reps every training session.
    Hack squats are nice because they are a very strict movement and allow you to focus on quads without having to balance a bar and the low back becoming fatigued.
    With the hack you can put your feet in positions that are harder to do with a barbell squat.
    Two i use are the frog stance heels together and feet at a 45 degree angle to hit the vastus medialus the tear drop muscles.
    The other is feet straight and fairly close for the outer quad sweep.
    You can do these also with a bar but is more difficult to maintain position throughout the set.
    So as mentioned i like using both,a barbell type squat and then the hack squat in my training.
    Good luck.
    good advice thanks
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  13. #13
    Registered User bheast69's Avatar
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    Originally Posted by jademonkey View Post
    Barbell hack squats feel more like leg extensions than back squats to me. I use ~ 40% of my back squat weight on this quad isolation. Going below parallel, heels elevated, torso upright - not a bastardised deadlift.

    Not familiar with the machine version.
    lol i max the weight out and work til i cant lift the weight at all
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  14. #14
    Registered User bheast69's Avatar
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    Originally Posted by Millz12323 View Post
    I concur on the barbell hack squats Killing my quads. I think they're a really awkward movement for most people to do though.

    Your legs are pretty lean though. If your upper body is also kinda lean then gaining like 5-10 pounds will add some fat there and they'll look much bigger
    my upper body is not lean at all lol
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