If you’re looking for a workout to isolate your quadriceps and work out strong thighs, consider squats as a close friend of frequent leg workout days. Just like friends come in all shapes and sizes, there are tons of different variations of the sit-down-stand movement of the standard squat.
In addition to bodyweight squats, the V-squat and the Hack squat are two popular variants for fitness enthusiasts who want to work on their strong quadriceps. While these two exercises follow a similar pattern, understanding the key to their comparison can help you decide which one is best for enhancing your four-wheel game.
Here, we highlight the similarities and differences between them and how to choose them the next time you choose them in the mat area of your chosen health club.
V Squats Vs. Hack Squats: Main Similarities
Leg days are made up of many different forms of exercise that target different lower body muscle groups: glutes, hamstrings, quadriceps, etc. But exercising in the same way every time can get boring. The next time you’re staring at the machines in the gym leg area and thinking about trying something new, maybe a V-squat machine or a hack squat machine catches your eye. They can seem quite intimidating if you don’t know much about either of them – but it’s helpful to respect both of these actions and the burning sensation they give you.
So what are the Hack squats? What are the V-squats? Both of these traditional squat variations will make your quadriceps feel hot.
In addition to the potential for quadriceps burns, the V-squat and the hack have a few key things in common:
- Target muscle groups – both the V-shaped squat and the hack squat are effective in isolating the quadriceps muscles in order to work and develop them optimally. These twists of traditional squats minimize the role of other muscle groups, such as the back and hips, during weight lifting, thereby focusing the load on the quadriceps.
- Use of machines – Both the V-shaped squat and the hack squat can be done using specially designed machines to help during the workout. While the V-squat has machines specifically designed for it, it can also be done using a changed posture on a hack squat machine. Using a machine also means less worry and effort to balance and stabilize the moving weight. As a result, more energy is emitted from the target muscle (quadriceps).
- Supporting muscles come into play – While modern machinery does its best to eliminate any activity other than the target muscles, no part of the body functions in a vacuum. With these two squat variations, you’ll get at least a little workout for your calves, lower back, and hamstrings.
- Range of motion – They don’t follow the same pattern of movement, but both the V-shaped squat and the hack squat will have your body go through a similar path of movement. The standard squat should prepare you well for the movements you will do in these altered versions.
- Work and rest – The number of squats is the same for both the V and Hack types. If your goal is to gain muscle size and get stronger, you can do 3 to 5 sets of about 10 repetitions, with 1 to 2 minutes of rest between each session. If you just want to build strength, increase the weight and repeat up to 5 times in the same set, doubling the number of breaks in between.
Hack Squat vs. V Squat: Main Differences
While these two squats may look the same from the gym floor, when you zoom in and dissect the hack squat and the V-squat, you’ll see that there’s more to the difference than just the name.
The V-squat and the Hack squat have a few different forms and technical factors, including:
- Type of equipment – As mentioned earlier, the V-squat can be performed on a hack squat machine. However, there is also a specific piece of equipment suitable for this task: the hack squat machine, which has an angle of about 45 ° and is equipped with a backrest and a cushion placed on the shoulder. When you squat on it, the weight is pushed up and down in a straight line along an angled track. Not to mention that there are also different variants of the V-squat and the hack squat, such as the barbell squat, which may come in handy if a machine is used.
On the other hand, the AV squat machine rotates and folds around a center point. The backrest and cushions are still retained, but you will be pushed outward in more parabolic motion (rather than moving your back in a straight line). 5 Regardless of the type of equipment used, your spine should remain upright.
- Standing – When doing a V-squat on a hack squat machine, the main difference is in the standing position. During a regular hack squat, your legs should be mostly aligned with your shoulders and your feet slightly outward.
During a V-squat, you should widen your standing distance past your shoulders so that your legs form an inverted V shape. In addition, your feet should be obtuse, forming another “V” shape with the torso.
- Targeting the secondary muscles – the muscles that are worked for each squat variation are also a key difference between the two. The Hack squat is the go-to way to get your quadriceps up and your legs shaking. It is designed to maximize resistance and exert these powerful leg muscles.
However, the V-squat variant targets the gluteal and quadriceps muscles. The widened standing distance of the 5 V squat reduces the load on the quadriceps muscles and distributes the weight more evenly in the leg muscles than a standard hack squat.
- Movement path – Hack squats follow straight lines, while V-squats guide your body in more arcs. Aside from the differences in the use of muscles, the sensation of performing each movement is unique to your body.
- The weight used – while the two movements are similar, they involve different specific muscles – so the load you are carrying on each Xi should also be different. Experiment with different weights to see what feels both comfortable and challenging for each exercise separately. Be sure to lower your weight first and then gradually gain weight to reduce the risk of injury.
Just like the legs in the correct V-squat form, there is also the right distance between the Hack and V-squats, and of course there are enough variations to classify them into different exercises.
If your gym has a choice between these two methods, it’s your job to decide which one will give you a nice addition to your current fitness routine.
How to Choose Between a Chevron Squat and a Hack Squat
When you decide to incorporate new exercises into your daily routine, you may have questions. Taking a fitness class or asking a personal trainer is a great way to address the uncertainty of unfamiliar movements.
If you’re trying to choose between a chevron squat and a hack squat, considering the following factors can help you decide:
- Fitness Goals – Which muscles do you most want to work and strengthen? Do you just want to target your quadriceps muscles and strengthen them as much as possible? Or do you want to enhance the overall line of your legs?
Hack squats are great for isolating the quadriceps muscles and giving them the maximum pressure possible. Or, if you want to engage your lower body more in the movement, expand to a V-squat to put more pressure on the other leg muscles.
- Physical ability – Those who have problems with joints or mobility may find one of the variations in posture or movement more difficult than the other. If you find that one of them suits your abilities better than the other, then it is the right choice for you.
- Muscle fatigue – If you’ve just finished a strenuous quadriceps workout a few days ago, it might not be the best idea to tackle these issues again with a hack squat. Or, if the upper thighs feel good but the rest of the legs are a little sluggish, keep those legs shoulder-width apart to energize your quadriceps. Get to know your body, assess how you feel on a given day, and decide which exercise is right for you.
- Personal preference – The range of motion for a V-squat may match your body and level of flexibility. Conversely, maybe the Hack squat feels more natural to you. If one of them is an outstanding, undisputed winner in terms of how it makes you feel, consider it your new choice.
No matter which squat you prefer, you’ll see the best results when you practice your chosen squat (or both, if you’re a sports enthusiast) on a regular basis. A consistent workout routine guarantees the highest and most noticeable results in terms of strength and hypertrophy (the physiological process that accelerates muscle growth). 1 Once you’ve decided on one (or two) of the squat variations that work, it’s time to test the theory on the gym floor.
