Jenna Bernhardt | Macro Coach
@jennarae1010 • 8,778 subscribers
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Hack Squat Bulgarian Split Squat 🍑 One of my favorite glute builders! ✅ Face forward in the hack squat machine ✅ Front foot far out on the platform ✅ Back foot behind you for (depending on what hack you have) ✅ Keep your weight in your FRONT heel ✅ Lower with control, then drive through the heel to stand Targets: 🍑 Glutes (primary), hamstrings, and quads-with extra glute emphasis thanks to the long stance and heel drive. I also love that it takes the balance out of the mix so you can load the weight with more support!! Let me know if you try these!! #bulgarian #hacksquat #legday #glutes #legs @RitFit
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A narrow stance on the reverse hack squat is great for putting a little more emphasis on the quads while still getting glute involvement from the reverse position. Feet about hip-width apart Toes slightly out or straight ahead Keep full foot pressure (don’t rock onto toes) Drive knees forward naturally Stay controlled on the way down Push through midfoot/heels to stand Try to hit at least parallel depth if mobility allows If you want more quad bias: Feet slightly lower on platform More knee bend If you want more glute bias: Slightly wider stance Sit hips back a bit more I shoot for 8-12 reps! Let me know if you try these! Follow me for more tips and tricks! #squat #glutes #quads #squats #gym
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