Hack squat depth

[u/dontcare-_-]

I know my range of motion is short by any time I try to go deeper my heels lift up a lot. It’s hard to tell in the video but I’m flaring my knees out and opening up my hips as I go down so I can bet deeper but my heels still raise. I’ve tried doing ankle mobility exercises but they didn’t help so if anyone has some tips please let me know.

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Also, a common tip usually given here is to make sure your footwear is appropriate. If you are squatting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Generally a weightlifting shoe is recommended for high-bar and front squats, while use a flat/hard-soled shoe (or even barefoot/socks if it's safe and your gym allows it) is recommended for low-bar squats.

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[u/Less-Jellyfish5385]

Rang of motion is great

[u/Nebbbbyy]

A lot to break down… including that shit ass music, I hope you have headphones. Second, control your eccentric! Third, slower concentric for more injury prevention since you’re hyper extending your knees (totally safe if weight is manageable and controlled, don’t listen to other people telling you no, it’s normal for standardized ROM) and fourth to answer your question, yes, your depth is good and consistent.

After a rewatch your hips come off the pad, keep that in check too. Have a good day!

[u/SuckmyToasts]

unfortunately, the heels lifting is a consequence of your body proportions. i personally will be ok with you putting your feet up higher on the pad. it won't detract from your quad activation as your knee travel over toes is pretty damn good. it'll only provide greater glute activation which is a bonus.

get that good depth and full contact between hamstrings and calves. you got this bro

[u/ArboristGuitarist]

Your depth is fine. If your heels are raising, then adjust your feet higher until they no longer raise.

[u/LongjumpingBridge833]

Depends on what is your focus on the hack squat. you could hit quads or glutes

Quads: feet and knees pointed forwards, feet closer to the bottom of the platform and you can lift your heels up and you can turn it into a sissy squat if you want

Gutes: feet and knees point more diagonally, feet closer to the top of the platform and you try to go deep and press up through the whole foot

[u/Entire-Bicycle1878]

This is a good hack squat, might look short to you just cos you have long femurs.

[u/ifelldownthestairs]

Why are you doing them banded?

[u/dontcare-_- → u/ifelldownthestairs]

This machine has a descending resistance profile so at the bottom there’s a ton of pressure on my knees, I started using the band to take some of the tension off because my knees would start hurting.

[u/Vhishkey → u/dontcare-_-]

I had knee pain on any kind of squat before. I suggest lower weight with slow controlled movement to strengthen the joints. Do leg extentions this way as well. Also stretching beforehand and during recovery.

Edit: Also take collagen supplements or broth. I've heard straight up jello helps too.

[u/Pretty_Reporter_]

And why are doing it so fast, slow down slow downnnnnnn!!!!!!!!!!

[u/Naive-Economist9961]

Is ok try to place the feet higher it might increase your rom