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Hackenschmidt squat on the Hackenschmidt machine
In the squat with Hackenschmidt or the Hack Squats, it is a fitness exercise that can be performed with both a barbell and a fitness machine. Some fitness studios offer the specialized Hackenschmidt machine, named after Georg Hackenschmidt. He originally developed the exercise with a barbell, and many years later, the machine was introduced to simplify the execution of the specific squat. This machine is also known as the Squat Machine or Squatting Machine. The Hackenschmidt squat in the barbell version requires technical skill, but the version addressed here with the Hackenschmidt machine is a simplified variation suitable for beginners due to the support provided by the equipment. In terms of difficulty, it is comparable to Kettlebell Squats or Squats without additional weight.
There are various versions of Hack Squats, differing in foot positioning. These variations are detailed in the following section, including their respective target muscles, execution, and potential errors.
Note
The specialized machine also allows for training the calves. This exercise is then referred to as Hackenschmidt Calf Raises.
Muscles used during Hackenschmidt squats
During the challenging Hackenschmidt squat, the primary muscles targeted are the quadriceps femoris and biceps femoris in the thighs. Additionally, the gluteus maximus, erector spinae in the lower back, and adductors are stimulated. A narrow foot stance emphasizes the quadriceps, while a neutral execution with wider feet enhances the training stimulus on the adductors.
Tight squats on the squat machine
Performing narrow squats on the squat machine adds variety to the execution of the Hackenschmidt squat. Further details are provided in the following section.
Body Position
In narrow squats on the Hackenschmidt machine, the starting position remains unchanged, but the feet are placed close together. The back is firmly pressed against the padding, shoulders fit under the designated pads, and the gaze is directed forward. The feet are positioned on the plate well forward to ensure that the knees reach a maximum to the toes during the downward movement.
Execution of Movement
Lower the legs as long as the buttocks touch the padding, and the heels do not leave the ground. It is also possible to perform the downward movement only up to a right angle in the upper and lower legs if it feels more comfortable. Exhale, and then almost fully extend the legs to return to the upright position. A slight bend in the knees protects the joints. The back consistently remains pressed against the padding, the gaze is forward, and the buttocks do not move away from the padding, while the heels continually press against the plate.
Note
It is often claimed that the knees should not extend beyond the toes. However, this is not a strict rule and should be decided individually based on anatomical considerations. Find the variation that is perfect for you.
Hackenschmidt squat with neutral stance
The Hackenschmidt squat with a neutral stance is a classic variation of the hack squats. Without the specific Hackenschmidt machine, this exercise can also be performed as a traditional squat or during squats on the leg press machine.
Body Position
Start by standing on the Hackenschmidt machine and pressing the shoulders against the designated pads. The back is also against the padding, and the feet are approximately shoulder-width apart. Place the feet well forward to ensure that the knees do not extend beyond the toes during the downward movement. Then, press the shoulder pad lightly upward to release the weight from the fastening.
Tip
If you are training with light weight, you can inhale concentrically during the downward movement. With increasing weight, it is advisable to inhale deeply during the standing rest phase before the downward movement to build pressure in the abdominal cavity and create stability for the execution.
Execution of Movement
Now, inhale and bend your knees as far as possible without changing the back position or lifting the heels. However, there are also opinions recommending that the upper and lower legs should form a right angle. Here, you should decide for yourself what feels comfortable and aligns with your individual physical condition. Then, exhale, pushing the legs upward and the body away from the footplate. The buttocks remain pressed against the back pad throughout, and you return to the standing starting position, with the legs almost fully extended.
Common mistakes with Hackenschmidt squats
Given the rather unconventional nature of Hackenschmidt squats, errors are not uncommon. By paying attention to the following advice, you can minimize the risk of injuries and optimize your training success.
✅ Legs completely extended: Even in the starting position, your legs exhibit a slight bend. Avoid fully extending them, as this increases the risk of knee injuries.
✅ Back not against the padding: The back should be pressed firmly against the padding from the beginning and throughout the entire process. Avoid any curvature of the back or moving away from the backrest.
✅ Crooked head position: Ensure that the head represents an extension of the spine throughout the entire exercise. Avoid tilting the head to the side, forward, or backward.
✅ Heels not lifting off the platform: The heels should not lift off the platform during the execution. Ensure that they remain consistently on the platform.
✅ Buttocks pressed against the backrest: The buttocks should remain firmly pressed against the backrest throughout the entire exercise. In Hackenschmidt squats, it should never slide forward.
Alternatives and similar exercises to hack squats
Hackenschmidt squats may not be suitable for every athlete. In the following section, various alternatives are presented that can also be effectively integrated into your training plan.
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