Hack Squat
Quad-building on rails — the machine squat that lets you chase depth safely.
Cuádriceps, GlúteosHack Squat MáquinaIntermedio
Preparación
- Espalda flat on the pad, shoulders under the pads.
- Feet mid-platform, hip-width.
Cómo Hacerlo
- Lower under control until thighs pass parallel.
- Keep the whole foot pressing; knees track over toes.
- Drive up without slamming into lockout.
Respiración
Inhale down, exhale through the drive.
Errores Comunes
- Feet too low on the platform — knees take over everything; move them up.
- Bouncing the bottom — pause a beat instead.
Consejo de Sam: Ride the rails down slow, push the platform away fast.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.