The hack squat, also known as pony, is a weight lifting exercise that has proven to be an excellent tool for developing leg and core strength. Using a specific machine that ensures a correct posture and relieves pressure on the back, the jackfruit focuses on the contraction and stretching of the muscles of the legs and buttockswhile maintaining I activate the core.
Benefits and parts of the body strengthened with the jack squat
The main muscle group worked during the jack squat is the quadriceps, although it also strengthens glutes, hamstrings, calves and core. The nature of the movement allows for a considerable workload on these muscles, which can lead to further muscle development and increased leg strength and endurance.
One of the most notable benefits of the pony squat is that when using a machine, minimizes pressure on the lower back, making it safer for those with back problems or beginners who have not yet developed a safe squat technique. Also, by activating multiple muscle groups at once, it becomes an effective calorie-burning exercise and can therefore help with weight loss programs.
How to practice the pony squat in the gym
To practice the jack squat safely and effectively, follow these steps:
Sit in the hack squat machine with your back and shoulders supported by the backrest. Feet should be shoulder width apart and pointed slightly out.
Grab the handles of the machine and unlock the safety mechanism.
Keeping your eyes forward, begin to lower yourself slowly, bending your knees and pushing your hips back, as if you were going to sit in a chair. Your back should remain flat against the back of the machine at all times.
Lower until your knees are at a 90-degree angle, then push through your heels to return to the starting position.
Be sure to perform the movement in a controlled manner and avoid bouncing at the bottom of the movement.
Always remember to warm up properly before beginning your workout to minimize the risk of injury, and consider working with a personal trainer or fitness professional if you are new to using this type of machine. Also, don’t push yourself too hard in terms of weight loading at first, the main goal should be to master the technique before increasing the intensity of the exercise.