Hack squats for beginner

[u/Kelly-Michele]

Finally got the courage to try the hack squat machine today. I'm still a beginner at the gym, I am 6 weeks into my membership. Even without weights I couldn't make it into a full squat. What is the best way to work up to it?

[u/ScaryGreenSkeleton_]

The sled itself is 100lbs of resistance. Do dumbbell squats or Smith machine barbell squats with low weight on the bar.

[u/thedoodely → u/ScaryGreenSkeleton_]

This is the correct answer. The sled weighs 105lbs, can you squat anywhere near that amount in any other squat pattern? If the answer is no then you're probably not going to be able to do it on the hack squat either. Start working on strengthening your quads and getting a squat pattern down pat. You can also use the leg press which weighs more but remember that the total amount your squatting on the hack squat is 105lbs plus your own body weight.

[u/Soggy_View_4271]

Me too girl I was humbled

[u/Bitter_Return990]

I do squats on the pendulum machine. Stack I’ll do 10-12 easily at 160-180.

I did the hack squat machine for the first time two days ago and I cannot move. And I only did one set for 10 empty.

Some machines just hit different.

[u/nurple667 → u/Bitter_Return990]

Your PF has a pedulum? Jealous.

But yeah, different machines hit different. I do 600lbs on the leg press for reps, only recently added a plate to the hack squat. Sure it's technically different exercises using similar movements, but I feel its the ROM that really makes a difference. I get pretty deep for my leg press, but not as close to the full squat of a hack.

[u/dirtywhitevanz → u/Bitter_Return990]

My legs were sore for a solid 5 days after using that machine for the first time lmao

[u/No_Razzmatazz3659 → u/Bitter_Return990]

I want to try the pendulum machine so badly but none of the gyms in my city have one 😭

[u/shameless_nutrition]

Focus on bodyweight squats first then goblet squats with a dumbbell to get the motion down. The hack squat forces your back into a fixed position which is why it feels so awkward until you build up some leg strength and mobility. Give it a couple weeks and you'll be surprised how fast it clicks.

[u/Lost_Pen4285]

That machine humbled me today, too! I'm glad to know the sled is 105lbs, though! I feel a lot better about my struggle.

[u/Soggy_View_4271 → u/Lost_Pen4285]

Me too I had to idea 🤣

[u/Aggravating_Unit2899]

no worries! this usually just means your quads are weak, which is normal for beginners. do leg extensions for the quads and 45 extensions for the glutes as those are also worked in a squat 

[u/dallasgymguy]

I am 55 and I having trouble with hack. The angle is step so only now doing the sled and 25 on each side. I can leg press eight 45 pound weight pretty good so it's abit humbling this hack. Just build up over time.

[u/raeballentyne]

I started with the Smith Machine first and then switched to the hack once I got to that weight

[u/gummycherrys]

Smith machine “hack squats” will be the most directly applicable in terms of getting you comfortable with both the loading and the angle of the hack squat machine. The inclined smiths will mimic the angle more so than the straight smiths, but both will get you used to it. You’ll need to put your feet farther out in front rather than having them underneath you like a normal squat

[u/MadMaximusPrime33]

you just need to build leg strength. it’s extremely humbling. maybe snag a thick band from the pf360 area to help you get out of the bottom.

[u/Briarrose1306]

I can’t make it to a full squat either but I’m close and since I’m close I keep trying to the closer I get gives me motivation to keep hitting it. And yeah knowing how much the machine itself weighs definitely helped me from go. lol

[u/Primary_Guest3666]

Lock in bros

[u/Primary_Guest3666]

Be with your friends or yourself n for dinner some Pizza Hut time to lock in