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Exercises
Exercises
Hack Squats
Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
quadricepscompoundmachinelower-body
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In one line
Machine hack squat emphasizing vastus lateralis and intermedius plus the adductors; intermediate quad exercise.
Detail
A machine squat variation (TK Hack). The source notes a hack squat at 30 degrees in relation to the hip-knee relationship. Listed as an intermediate-level quadriceps selection (M = machine).
Key facts
- Primary Muscles: Vastus Lateralis, Vastus Intermedius, Adductor Brevis, Adductor Magnus.
- Secondary Muscles: Vastus Medialis, Sartorius, Gracilis, Gluteus Maximus.
- Machine exercise; ~30-degree angle noted.
Connections
- quadriceps — quad emphasis.
- hip-adductors — adductor brevis/magnus primary here.
- sartorius / gracilis — secondary.
- gluteus-maximus — secondary hip extensor.
- squat — related compound exercise.
SourceReference manual
p.104p.364p.492p.688
Cited authorities in source: none specified for this entry.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.
Explore related topics
Atlas Connections
Gluteus Maximus
The strongest, largest muscle in the body; the primary hip extensor and a lateral rotator of the femur.Gracilis
The only 2-joint hip adductor; a weak adductor and knee flexor that the body can do without.Hip Adductors
The hip adductors are the pectineus, adductor brevis, adductor longus, adductor magnus, and gracilis.Hip Joint Range of Motion
Hip flexion 90° (knee extended) to 120° (up to 135°, knee flexed); hyperextension 10–30°; adduction 30°; abduction 45°; medial rotation 30–45°; lateral rotation 45–60°.Knee Joint Range of Motion
The knee is a hinge joint: extension 90°, flexion 120° (hamstring knee-flexion ROM stated as 125°).Quadriceps
The four knee extensors — rectus femoris, vastus medialis, vastus lateralis, vastus intermedius (rectus femoris also flexes the hip); knee ROM 90°.Sartorius
The longest muscle in the body; a 2-joint hip flexor and adductor that also flexes and laterally rotates the knee.SquatsClosely related
The structural (compound) lower-body exercise; all four quads work to extend the knee, with glutes and adductors assisting.Intensity
The amount of weight (resistance) lifted — also shaped by speed, reps, sets, rest interval, and workout duration.Deep Knee Bend / Lunge / Squat — Contraindicated Stretch
Deep knee bends, lunges, and squats (with or without weights) endanger the knee's lateral ligaments, compress the kneecap, and damage cartilage — marked "X".