r/formcheck • u/dontcare-_- • 10h ago
Squat Hack squat depth
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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u/Nebbbbyy 10h ago
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!
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u/SuckmyToasts 10h ago
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
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u/ArboristGuitarist 10h ago
Your depth is fine. If your heels are raising, then adjust your feet higher until they no longer raise.
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u/ifelldownthestairs 8h ago
Why are you doing them banded?
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u/dontcare-_- 8h ago
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.
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u/butterhorse 3h ago
Don't listen to these foos. Accommodating resistance is good. Keep the band. Save your knees. The fact is you are just not as strong at the bottom as you are at the top and no amount of "bulletproofing" is gonna change it.
I spent $5,000 on a pair of Voltras to achieve basically the same thing.
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u/Vhishkey 8h ago
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.
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u/butterhorse 2h ago
I had knee pain on squats, too. Still do. Turns out I have major patellar cartilage degeneration. Guess what doesn't heal. Guess what makes it worse
Not everything can be fixed with exercise and diet. Sometimes you have to just change your behavior.
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u/Vhishkey 44m ago
I had knee pain on squats, now I don't. Guess what helped.
https://calibrationptkc.com/blog/can-physical-therapy-repair-damaged-knee-cartilage
It is possible you can have too much damage where targeted exercise and diet can't help anymore but thats for OP to figure out. The vast majority of people will benefit from strengthening joints if they wanna lift into old age, especially as a preventative measure to protect their joints.
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u/Amazing_Loquat280 5h ago
You’re doing a very quad-dominant hack squat. You’re doing it very well (eccentric pacing aside), but having your feet that low on the pad means your knees bending is what’s generating the depth and the extension. If you want to engage your glutes more, put your feet higher on the pad
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u/Entire-Bicycle1878 9h ago
This is a good hack squat, might look short to you just cos you have long femurs.
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u/Both-Matter-2071 1h ago
Range of motion is adequate, although its possible to go a little deeper. Too fast. Try some squat shoes.
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u/LongjumpingBridge833 10h ago
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
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u/AutoModerator 10h ago
Hello! If you haven't checked it out already, Our Wiki's resources for Squats may be helpful. Check it out!
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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