2023-11-16 01:57:04
The squat hack It is one of the best exercises to tone the legs, one of the sexiest parts of the body. Although the results are impressive in terms of volume, the truth is that not many women dare to do it because it requires a lot of strength… and will. If you want to show off some shapely legsdiscover how to do the hack squat.
There are many variations of the squat, the ‘queens of exercise’ to increase muscle mass in both the glutes and legs. One of them is the squat hackthe most complete exercise to show off heart attack legs. Although yes, the process is not that simple, so you must know how to execute it properly to avoid injuries during your training.
Photo: iStock
What is the hack squat?
The squat hack it’s a weight lifting exercise which is performed on a specific leverage machine. It is primarily done to strengthen the leg muscles, including the quadriceps, glutes, and hamstrings. It consists of performing the movement of a normal squat, but lifting weight with the shoulders.
What are the benefits of the hack squat?
Although this exercise seems annihilating, it actually provides multiple benefits in favor of your silhouette; For example, it is effective in developing strength and muscle mass in the legs to make them look more voluptuous and defined, but also improves stability and balance.
On the other hand, the squat hack strengthens the glutes as it is a muscle group that is activated during the squat, which can help tone and increase its volume.
Photo: iStock
In accordance with magazine information Sports, unlike the traditional squat with bar on the back, squat hack Places the bar above the shoulders, which can reduce stress on the lower back for some people who prefer to minimize stress in this area.
How to do the hack squat?
If you also want to wear one heart attack silhouette or you want to give more variety to your exercise routine, here I share how to do the hack squat to tone your legs. I’m sure it will become your favorite exercise as soon as you notice the results.
Initial position: locate the hack machine and position yourself under the pads, aligning your shoulders just below them. Keep your head upright, looking forward, make sure your back is supported by the lumbar support. Separate your legs hip-width apart and turn your feet outwards slightly. Hold the side handles with a firm but non-tense grip. Descent Movement: Inhale and begin to flex your hips and knees simultaneously to begin the descent, similar to a traditional squat. Keep your torso stable, your back straight, and the weight evenly distributed across the soles of your feet. Continue lowering until your thighs are parallel to the floor. Make sure you do not exceed this position. Ascent Movement: Exhale in a controlled manner and push with your glutes and legs to return to the starting position. Fully extend your legs without locking your knees at the end of the movement. Maintain tension in your glutes and quads at all times during this ascent.Final Position: Return to the upright starting position, with your legs fully extended and your back straight. Repeat the movement in a controlled manner, perform four sets of 12 to 15 repetitions each, placing the weight you can carry.
Photo: iStock
Now that you know how to do the hack squat and what are the benefits you can gain by doing it, don’t think twice and incorporate it into your exercise routine. You will love the results!
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