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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 | 6-8 | 2-3 min |
| Hypertrophy | 3-4 | 10-15 | 45-60s |
| Endurance | 3 | 15-25 | 30s |
| Fat Loss | 3 | 12-20 | 30-45s |
Add Hack Squat to your workout. FitCommit tracks sets, reps, and calories burned.
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4
cal/min light
6
cal/min moderate
9
cal/min vigorous
More outer quad emphasis
More glute activation
Face machine for different angle
Yes. Hack Squat burns approximately 6 calories per minute at moderate intensity. Combined with a calorie deficit, regular training supports fat loss while preserving muscle.
The most common mistakes include knees caving inward and coming up on toes. Focus on controlled form with appropriate weight to avoid injury.
Weight selection depends on your goal. For strength, use a weight that challenges you for 3-5 reps. For hypertrophy, choose a weight allowing 8-12 controlled reps with 1-2 reps in reserve.
Good alternatives include Narrow Stance Hack, High Feet Hack, Reverse Hack Squat. Each variation shifts the emphasis slightly while targeting similar muscle groups.
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