I typically use these for quad-dominant days. When I do them I feel if I push from the toes (let the heels rise a little) then I activate the quads more and when I push from the heels I activate the glutes and hams more. I keep my feet close together and come parallel or a little past when performing hack squats. Am I doing them correctly when pushing off the toes or is this bad form? What are your experiences with hack squats?? thanks.
Scott, I haven’t done them for a while–consistently anyway–but am planning on using them in the coming weeks. I assume you are using a machine to do these. I remember reading that when done with a barbell, they were to be done with the heels raised. This emphasizes the quads and takes the hammies pretty much out of it, so I think you’re right on in using them as a quad-dominant exercise and pushing off the toes. That’s how I’ve done them in the past as well. Hacks are great for vastus medialis development.
yes, i am talking about machine hack squats. i don’t even know how to do barbell hack squats. some guy i work with (i’m a trainer) saw me doing them with my heels raised during the concentric and started lecturing me. i was mad because i didn’t know if i was right or not.
I think one of the main concerns about the hack squat machine is the stress it puts on the knees. If you’re pushing with your toes, youre probably putting a lot of undue stress on your knees, you might want to keep that in mind. Just a thought.
Jason
Scott, Jason’s right about the stress placed on the knees by any version of the Hack Squats. They are not unlike Smith Machine Squats in that the back is stabilized and the hamstrings are taken out of the movement. Thus, the hammies are not recruited to stabilize the knee (with the heels raised). So, it’s probably best just to pay close attention to any soreness and not use them for a prolonged period.