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Hack Squats vs. Traditional Squats: What’s the Difference?

Erin Banks, an elite physique athlete, has identified hack squats as an essential exercise for his leg day workouts. Unlike traditional squats, hack squats focus more on the quads and glutes, instead of using core or back muscles. This is achieved through the redistribution of weight, using a hack squat machine to create an angle to emphasis the front of the legs.

For non-professional bodybuilders, traditional squats are still a great option for achieving leg gains. Squats and deadlifts are compound exercises that work multiple muscle groups at once.[0] To maximize the potential of traditional squats, it is important to keep your chest high and arms by your sides, driving your feet into the floor to extend your legs and raise the weight until it’s just under your butt.[0] To do the exercise with a barbell, grab the bar with your hands wider than shoulder width apart, knuckles facing up.[0] Then pull the bar down to about chin level, keeping your core tight and feet on the floor.[0] Finally, return the bar to the starting position with control.[0] Do not rely on your back, hips, or legs to propel the exercise.[0]

Overall, hack squats and traditional squats can both be effective exercises for achieving an elite physique, depending on your goals. With the proper form, you can target the glutes, hamstrings, and quads for maximum gains.

0. “Elite bodybuilder says hack squats are his go-to move for a leaner waist and bulking up leg muscles” msnNOW, 12 Mar. 2023,

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