@nbstrainingsystems: 7 Tips in Under 2 Minutes to Make Your Hack Squat Finally Do Its Job — Grow Your Quads Most people think they’re crushing their hack squats, but the way they perform them is doing absolutely nothing for hypertrophy. If you’re chasing true quad growth, here’s what you need to fix. Control your eccentric. If your concentric portion of the movement is slower than your eccentric, you’re doing it wrong. That means you’re not maximizing mechanical tension through the full range. Letting the weight drop just adds joint stress and removes quad-focused tension. Use full range of motion. Cutting depth might let you stack more plates, but it skips the most hypertrophic part of the movement—the deep stretch where mechanical tension and muscle damage potential are highest. Full range. Full control. Every rep. Don’t pause at the top. That’s where tension disappears. Every time you hang out at the top, you’re giving your quads a break and killing time under tension. Keep it moving, stay under load, and make every second count. Stop abusing wraps and bands. Overusing wraps, knee sleeves, or bands reduces the hypertrophic stimulus. Wraps add elastic recoil that takes tension off the quads—especially in the bottom range where growth happens. Bands deload the deep stretch completely. Great for powerlifting, terrible for hypertrophy. Fix your foot placement. Feet too high? You’re biasing glutes, not quads. Keep them low enough to let your knees travel forward, drive through heels and midfoot, and don’t let the heels rise. That’s how you maximize knee-flexion torque and keep the emphasis on quads. Stop pressing on your legs. Pushing with your hands creates upward counterpressure that offloads the quads. The less you use your hands, the more your legs actually work. No bouncing out of the hole. If you’re rebounding out of the bottom, you’re using momentum, not muscle. Pause for half a second, stay tight, and drive out under control. The stretch position is where the real stimulus lives. #NBS #Hypertrophy #Bodybuilding #Quads #HackSquat

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Friday 10 October 2025 16:17:33 GMT