Hack Squat – Wide Stance
Learn how to do Hack Squat – Wide Stance with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Hack Squat – Wide Stance is a Machine exercise that primarily targets the Quadriceps, with secondary activation of the नितंब, पिंडली, Hamstrings. It has a MET value of 6, meaning a 70kg person burns approximately 210 calories in a 30-minute session..
How to Do Hack Squat – Wide Stance
A hack squat performed on a machine with a wide stance to emphasize the inner thighs and glutes while still targeting the quadriceps.
💡 Instructions:
Position your shoulders under the pads and your back against the support.
Place your feet wider than shoulder-width apart on the platform, toes slightly pointed outward.
Unlock the safety handles and keep your core braced.
Lower the sled by bending your knees and hips until your thighs are about parallel to the platform.
Push through your heels to extend your legs back to the starting position.
⚠️ Common mistakes:
Allowing the knees to cave inward.
Lifting the heels off the platform.
Rounding the lower back at the bottom of the movement.
Using too much weight at the expense of form.
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Start Free TrialMuscles Worked by Hack Squat – Wide Stance
Equipment
- Machine
Calories Burned Doing Hack Squat – Wide Stance
कैलोरी कैलकुलेटर
MET 6कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: Hack Squat – Wide Stance
- Type
- Machine exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- नितंब, पिंडली, Hamstrings
- MET value
- 6
- Calories (30 min, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Hack Squat – Wide Stance
What muscles does Hack Squat – Wide Stance work?
Hack Squat – Wide Stance primarily targets the Quadriceps, with secondary engagement of the नितंब, पिंडली, Hamstrings.
How do you do Hack Squat – Wide Stance correctly?
A hack squat performed on a machine with a wide stance to emphasize the inner thighs and glutes while still targeting the quadriceps. 💡 Instructions:
Is Hack Squat – Wide Stance good for beginners?
Hack Squat – Wide Stance has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Hack Squat – Wide Stance?
Hack Squat – Wide Stance requires: Machine.
What are the benefits of Hack Squat – Wide Stance?
Hack Squat – Wide Stance strengthens the Quadriceps, engages the नितंब and पिंडली and Hamstrings.
What exercises are similar to Hack Squat – Wide Stance?
Similar exercises to Hack Squat – Wide Stance include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, বারবেল ফ্রন্ট স্কোয়াট.
Is Hack Squat – Wide Stance better than Alternating Single-Arm Dumbbell Thruster?
Both Hack Squat – Wide Stance and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
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