Reverse Band Hack Squat – Build Big Quads by Adding Bands!
#Reverse #Band #Hack #Squat #Build #Big #Quads #Adding #Bands
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كيف Reverse Band Hack Squat – Build Big Quads by Adding Bands!
This video is all about the hack squat! I’m a huge advocate for using the hack squat for big legs, especially for building your quad muscles. There are several hack squat variations out there and today I want to talk about the benefits of banded hack squat. There are two ways to set up the resistance band hack squat using your hack squat machine and I’m going to show you both of them!
I’m going to walk you through setting up a reverse banded hack squat where the band helps add assistance. The reverse band hack squat is ideal for keeping constant resistance throughout the entire rep and can help relieve any hack squat knee pain you may be experiencing.
Then I’ll show you how to set up a band hack squat where the resistance bands add resistance to the sled. This I’ll set us as a double banded hack squat and explain how using multiple bands can change the resistance curve during this exercise.
As you may know, the banded hack squat can emphasize certain leg muscles depending on your stance. We’ll discuss the difference between a hack squat machine’s wide stance versus a narrow stance. As well as placing your feet high versus low on the platform. This is crucial for targeting specific muscles during your hack squat resistance bands exercises!
Not everyone has access to a squat hack machine, so I also explain a DIY hack squat variation! This is the perfect hack squat for home gym purposes. This variation features a hack squat with a foam roller, which offers a similar feel to a squat hack machine. This will allow you to hack squat at home, hack squat on vacation, or wherever you may be!
There you have it! A full hack squat tutorial video featuring a couple hack squat with bands variations, as well as a modified hack squat foam roller variation. Let’s build those legs!
Chapters:
0:00 – Hack Squat Basics.
1:19 – How to position feet to target different muscle groups.
3:09 – Hack Squat resistance profile explanation & how adding bands changes the resistance profile.
5:42 – Band Setup for Reverse Banded Hack Squats (band subtracts resistance from sled).
9:03 – Band Setup for Straight Banded Hack Squats (bands add resistance to sled)
12:39 – How to customize these setups to optimize for your training.
13:45 – How to set up a hack squat at home using only bands and a foam roller (no squat hack machine required).
Equipment Used:
41-Inch Resistance Bands:
https://clenchfitness.com/collections/in-stock-now/products/resistance-bands?variant=39521262698575
#ReverseBandHackSquat #ClenchFitness
#Reverse #Band #Hack #Squat #Build #Big #Quads #Adding #Bands