Jay Cutler’s quads defined an era of bodybuilding when unparalleled mass was king. Though free weights were essential to his success, one machine made a dramatic difference: the hack squat.
Although he cycled through different exercises, Cutler says hack squats were always a cornerstone of his leg development in his programming.
The best quad exercise in the world is the hack squat.
—Jay Cutler
Jay Cutler’s Hack Squat Hacks
Long before stepping on the Mr. Olympia stage, Cutler adopted hack squats into his routine as a teenager in Western Massachusetts. According to the four-time Olympia winner, what sets the hack squat apart is the pressure shift that emphasizes the front of the thigh.
Back squats involve greater glute and hip recruitment, but the hack squat locks the in place, forcing the quads to burden more of the stimulus. The machine stabilizes the upper body, letting lifters direct more focus to the quads without taxing the core and lower back as much as free weights. (1)
The hack squat isn’t for everyone, especially for lifters with knee issues. But for those who can tolerate it, Cutler believes it’s the best option for achieving a quad stomp-worthy set of legs.
If you can get into a hack squat [without pain], it’s the ultimate front thigh builder.
—Jay Cutler
How to Execute a Successful Hack Squat
- Load the machine with the desired weight.
- Sit into the machine and press the shoulders into the pads.
- Position your feet on the plate comfortably.
- Push into the plate, straightening the legs.
- Pull the lever to disengage the safety mechanism.
- Brace the core and initiate the squat.
- Once the desired depth is achieved, reverse to the starting position.
For anyone chasing quad size, the hack squat may be a safer alternative to traditional squats without sacrificing any benefits.
Reference
- Clark DR, Lambert MI, Hunter AM. Trunk Muscle Activation in the Back and Hack Squat at the Same Relative Loads. J Strength Cond Res. 2019;33 Suppl 1:S60-S69. doi:10.1519/JSC.0000000000002144 https://pubmed.ncbi.nlm.nih.gov/28704312/
Featured image: @jaycutler on Instagram
