The Hackenschmidt squat is a good alternative to free squats with a barbell. The movement is guided by the carriage and is therefore easier to perform than a free squat.
The pressing movement performed here should be included in some form in every leg workout. It mainly trains the buttocks and the front of the thighs, but the remaining muscles of the legs are also used for stabilization. This exercise can effectively increase the strength and mass of the leg muscles. By working so many muscles at the same time, the cardiovascular system is also boosted. The one-sided version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Get into the Hackenschmidt machine and stand on your left leg with your toes pointing slightly outwards. Your right leg is bent. Position the bars on your neck muscles and hold on to the handles with both hands. Make sure that your back rests completely on the backrest.
2
Lower your bottom down slowly and in a controlled manner by bending your hips and left knee. Go down until your left thigh is approximately parallel to the platform. Your back remains straight. Breathe in and hold the position briefly.
3
Powerfully push your bottom upwards by fully extending your hips and left knee and straightening your upper body. You are now standing completely upright again. Exhale as you do this.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
Make sure that your shoulders are slightly back and that the bars are resting on your neck muscles. Press your back into the backrest. Engage your core muscles and buttocks and keep your back straight throughout the exercise. Shift your weight centrally over your feet. Not too much on your toes or heels.
Once you have found a stable stance, "screw" your feet outwards into the floor. Your feet remain in the same position, but the tips of your toes are pulled outwards as if you were "tearing" the floor. This will automatically keep your hips stable.
As you go down, push your knees forward in a line over your feet (i.e. slightly outwards). Go down until your thighs are approximately parallel to the platform. You can also go down lower as long as your lower back remains straight. If your back is already rounded, don't go down so low.
Muscle groups
Primary
Gluteus Maximus
Thigh (quadriceps)
Secondary
Thighs (hamstrings)
Thigh (adductors)
Tertiary
Back extensor
Abs
Equipment
Hack squat machine (sled)
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