Lonero Hack Squat-maskine
Hack squat-maskinen er en benpres-lignende øvelse, der rammer quadriceps. Den styrede bevægelse giver mulighed for tung belastning med støtte til ryggen, hvilket gør den yderst effektiv til at opbygge muskelmasse og styrke i lårene.
Sådan gør du
- Placer dig i hack squat-maskinen med ryggen mod puden og skuldrene under skulderpuderne.
- Placer fødderne i skulderbreddes afstand på platformen med tæerne pegende en smule udad.
- Frigør sikkerhedshåndtagene og sænk slæden ved at bøje i knæene til 90 grader eller derunder.
- Pres igennem hælene for at strække knæene og vende tilbage til udgangspositionen.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep your entire foot flat on the platform throughout the movement.
- Press your lower back and shoulders firmly against the pads.
- Lower the sled smoothly until your knees reach a 90-degree angle.
- Drive evenly through your heels to return to the starting position.
Vejrtrækning: Inhale as you slowly lower the sled down, and exhale steadily as you push back up to the start.
Almindelige fejl
- Allowing heels to lift off the platform, which shifts stress away from the quads and onto the toes and knees.
- Bending the knees too shallowly, which reduces the overall range of motion and limits muscle engagement.
- Dropping too fast into the bottom position, which makes it harder to control the weight and protect the joints.
Aktiverede muskler
Primære: quadriceps. Sekundære: balder, overben.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 75 s
Tab dig
3–4 sets × 12–15 reps, rest 60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 90 s
Lettere, sværere og alternativer
Gør den sværere
Pas på, hvis…
- If you feel sharp knee or lower back discomfort, ease off and choose a gentler option or check with a professional.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
Få denne i din plan
Opret en gratis konto for at få en AI-bygget plan, der fletter øvelser som denne ind i din uge.
Start gratis →Ofte stillede spørgsmål
Why do I feel this more in my glutes than my quads?
Foot placement changes muscle recruitment. Moving your feet higher up on the platform engages more of your glutes and hamstrings, while a standard or slightly lower position focuses more on the quads.
How deep should I go on the hack squat machine?
Aim for a 90-degree knee bend or slightly below, provided your lower back stays firmly against the pad and your heels do not lift off the platform.
How often can I use the hack squat machine in my weekly workouts?
1 to 2 times per week is plenty for most beginners, ensuring you have at least 48 hours of rest between lower body sessions for recovery.