V Squat vs. Hack Squat: What’s The Difference?
For those who’re on the lookout for an exercise to isolate your quadriceps and develop strong thighs, then consider squats leg day’s close, often-visited friend. And just as friends are available in all styles and sizes, there are a plethora of the way to remix the usual squat’s sit-down, stand-up motion.
Aside from body weight squats, the V squat and the hack squat are two popular variations for gym-goers seeking to construct powerful quadriceps. While the 2 exercises follow an analogous pattern, understanding the important thing to how they compare can make it easier to determine which one is best for enhancing your quad game.
Here, we highlight the similarities and differences between them, together with tips on how to choose from them the subsequent time you hit the mat area at your health club of alternative.
V Squat vs Hack Squat: Key Similarities
Leg day consists of many various workout variations for various lower body muscle groups: glute, hamstring, quad, etc. But understanding the identical way every time can develop into boring. The subsequent time you’re staring down the machines in your gym’s leg section and pondering of trying something latest, perhaps a V squat machine or hack squat machine will catch your eye. For those who don’t know much about either, they may appear fairly daunting—nevertheless it helps to respect each moves and the burn they’ll bestow upon you.
So what’s a hack squat? And what’s a V squat? Each of those traditional squat variations can leave your quads feeling on fire.
Except for their potential to ignite a burn within the quad muscle group, the V squat and the hack squat have several key commonalities:
- Goal muscle groups – Each V and hack squats effectively isolate the quadricep muscles with a purpose to optimally work and develop them. These twists on the standard squat minimize the role of other muscle groups within the lift, corresponding to the back and hips, to pay attention the load onto your quads.1
- Use of machines – Each V and hack squats might be done using specially-designed machines to help in the course of the exercise. While V squats have a machine designed only for them, they may also be done on a hack squat machine using an altered stance.2 Using machines also means less worry and energy will go into balancing and stabilizing the load you progress.3 Thus, more energy is exerted from the goal muscle (the quadriceps).
- Corollary muscles worked – While modern machinery does its best to eliminate activating anything however the goal muscles, no body part works out in a vacuum. Expect to get your calves, lower back, and hamstrings going not less than slightly bit with either of those squat variations.4
- Range of motion – They don’t follow equivalent movement patterns, but each the V and the hack squat carry your body through similar motion pathways. Standard squats should adequately prepare you for the movements you’ll make during these altered versions.
- Work and rest – The quantity of squats to pop is similar for each the V and hack varieties. For those who’re aiming to each increase muscle size and get stronger, aim for 3 to five sets of around 10 repetitions, with 1 to 2 minutes of rest between them. For those who’re solely attempting to construct strength, add weight and do a maximum of 5 reps for a similar sets with double the remaining in between.5
Hack Squat vs V Squat: Important Differences
While these two squats might look the identical from across the gym room floor, whenever you zoom in and dissect the hack and V squats it’s clear they diverge in greater than just their names.
Several formal and technical aspects distinguish the V squat and the hack squat, including:
- Equipment type – As previously mentioned, V squats might be performed on a hack squat machine. Nevertheless, there’s also a selected piece of kit fitted to the duty: A hack squat machine is angled at about 45° with a backrest and pads that lay in your shoulders. As you squat on it, weight is pushed up and down the angled track in a straight line. Not to say that there are also the various V squat and hack squat variations, corresponding to the barbell squat, which might turn out to be useful if a machine is in use perhaps.
A V squat machine, then again, pivots and folds around a middle point. The backrest and pads remain, but you’re pushed outward in additional of a parabolic motion (somewhat than moving your back in a straight line).5 Your spine should remain upright with either piece of kit, whatever the path it takes.
- Stance – When performing a V squat on a hack squat machine, the important thing difference comes all the way down to the stance. During a daily hack squat, your legs should mostly align together with your shoulders, together with your feet pointed barely outwards.6
During a V squat, you need to widen your stance past your shoulders, creating an upside-down V shape together with your legs. Moreover, you need to position your feet at more of an obtuse angle, creating one other “V” together with your trunk.2
- Secondary muscles targeted – The muscles worked by each squat variation can be a key difference between these two. The hack squat is a go-to for getting your quads fired up and your legs quaking. It was crafted with the intent to maximise resistance and exert these powerful leg muscles.
The V squat variant, nonetheless, targets the glutes in addition to the quads.5 The V squat’s widened stance lessens the load borne by the quads, distributing weight more evenly throughout the leg muscles than a typical hack squat.2
- Path of movement – While the hack squat follows a straight line, the V squat leads your body towards more of an arc. Differences in muscle employment aside, how each motion feels to execute will likely be unique to your body.
- Weight used – While the 2 motions are similar, the precise muscles they engage differ—and so too should the load you bear with each exercise. Experiment with different weights to see what feels each comfortable and difficult for every exercise individually. Just make sure you go low first and construct up to cut back the danger of injury.
Very similar to your legs in proper V squat form, the hack and V squat have an honest amount of separation between them; actually enough variation to categorise them as distinct exercises.
If each are an option at your gym, then your task is to determine which might make a handsome addition to your current fitness routine.
Select Between a V Squat and Hack Squat
You will have questions when deciding to include latest exercises into your routine. Attending fitness classes or asking personal trainers are great ways to sort out any uncertainties about unfamiliar moves.
For those who’re trying to select between V and hack squats, considering the next aspects can make it easier to decide:
- Fitness goals – What muscles are you attempting to develop and strengthen essentially the most? Are you simply attempting to goal your quads and construct them up as much as possible? Or do you would like to tone up your legs as an entire?
Hack squats are perfect for isolating your quadriceps and giving them the utmost strain possible. Alternatively, if you would like to get more of your lower body in on the motion, widen to a V squat to position more stress in your other leg muscles.
- Physical ability – Those with joint or mobility issues may find the stance or motion of either variation harder than the opposite. For those who find one suits your capabilities greater than the opposite, then it’s the correct alternative for you.
- Muscle fatigue – For those who’ve just gotten off a strenuous quad routine a number of days prior, tackling them again with hack squats might not be the perfect idea. Alternatively, if the upper thighs are feeling great but the remaining of your legs are slightly sluggish, keep those legs at shoulder-width to get the quadriceps firing. Read your body, assess how you’re feeling on a given day, and judge which exercise is true for you.
- Personal preference – The V squat’s range of motion might jive together with your body and the extent of your flexibility. Conversely, perhaps the hack squat feels more natural to you. If one or the opposite is a standout, no-contest winner with regard to the way it makes you’re feeling, consider it your latest go-to.
No matter which squat you’re gravitating towards, you’ll see optimal results whenever you practice your chosen style (or each, if you happen to’re game) usually. A committed workout routine guarantees the best, most observable yields in each strength and hypertrophy—the physiological technique of ramping up muscle growth.1 When you’ve decided upon one (or each) of those effective squat variations, it’s time to hit the fitness floor and put that theory to the test.
Hold on—your gym doesn’t have a V squat OR a hack squat machine? Possibly it’s time to go looking “gyms near me” and Chuze somewhere latest to coach.
Select Exceptional Squatting Facilities With Chuze Fitness
It doesn’t matter if you happen to’re perfecting your grasp of the classics or wish to weave something brand-new into your workout routine. For all of the sweat you place into your gym time, fitness needs to be as enjoyable because it is physically rewarding.
For those who’re a fitness enthusiast from California, Arizona, Colorado, or Latest Mexico, Chuze Fitness desires to grant you that gratifying, versatile workout experience. Our fully-stocked fitness facilities are furnished with modern, high-quality equipment fitted to any form of workout—and any form of the squat.
Whether you’re V squatting, hack squatting, or not squatting in any respect, our expert trainers and iChuze fitness app offer a broad collection of videos with exercises to reinforce your repertoire. Once you’re able to join, we’ll be here to make it easier to conquer your fitness goals.
Reviewed By:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ yr profession in club management, personal training, group exercise and instructor training. Ani lives along with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.
Sources:
- Men’s Health. Want Monster Quads? Time to Learn the Hack Squat. https://www.menshealth.com/fitness/a28133625/hack-squat/
- Your Workout Book. Hack Squats vs. V Squats: What’s the Difference?. https://www.yourworkoutbook.com/hack-squats-vs-v-squats/
- University of Delaware. Free Weights Vs. Machines: How do you have to select?. https://sites.udel.edu/coe-engex/2018/04/03/free-weights-vs-machines-how-should-you-choose/
- Muscle and Strength. Machine Hack Squat Video Exercise Guide. https://www.muscleandstrength.com/exercises/hack-squat.html
- Blackridge Fitness. V Squat Guide: How To, Muscles Worked, Alternatives & More. https://www.blackridgefitness.com/v-squat-guide/
- Encourage Us Foundation. The Hack Squat: 4 Advantages, Muscles Used, and More. https://www.inspireusafoundation.org/the-hack-squat/