Hacks vs. Squat (Questions)

[Gigantasor]

Can anyone give me a quick run down, in intelligent speak, the differences between Hack Squats and standard squats in the rack? I do both but I was doing my legs yesterday and I got to wondering exactly what are the differences?

Do things such as foot placement, speed and timing effect the target of the hack squat? I realize that the standard squat is designed to give more core strength and size to the legs where as I believe that the Hack will develop the sweep of the quad a bit more but that is where i draw a blank.

Can any of you offer me a good tutorial of the how's and why's of doing these exercises? Inquiring mind(s) want to know.

Thanks folks,
Gig

 

[Quadsweeps Sister]

The hack squat in my opinion is designed to target the vastus medialis (inner thigh) muscle. Also known as the 'teardrop' above the knee on the inside. The squat with a conventional shoulder width stance will target more of the vastus lateralis (outer thigh) or sweep of the quad. Yes - of course different placement of the feet will effect the area targeted in many movements. Proper form is fairly important.

To use the hack to build the VM muscle, place the feet on the platform nearer to the top and center your feet with heels together and toes pointed outward (a bit like a duck). Taking the weight down your butt will drop below the knees - which is correct. Take it all the way down to the very bottom. I wouldn't use any speed though...slow and controlled is better when your knees are having this much force placed upon them. Thats what i can tell you about HACKIN' - good luck and take care.

 

[wnt2bBeast]

I do both as well..the only thing i will say is regular free weight squats are much harder and will develop your legs more..hack machines make things a little easier ..for instance i do hacks after front squats.. my work sets on the hack are with 20 plates (900lbs) for 8 reps do i squat 900 hell no!!! also dont forget with a hack your feet are not flat which places the stress in different areas like quads sis explained..personally i think squats, front squats and hacks are the best quad exercises..i never got much from leg presses...

 

[Gigantasor]

Thanks guys. I appreciate the responses.