{"id":47154,"date":"2020-06-04T11:30:57","date_gmt":"2020-06-04T09:30:57","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=47154"},"modified":"2025-02-11T15:06:50","modified_gmt":"2025-02-11T14:06:50","slug":"hack-squat","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/hack-squat\/","title":{"rendered":"Le hack squat"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/hack-squat.jpg\" alt=\"\" class=\"wp-image-51931\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Difficult\u00e9 technique:&nbsp;<\/strong><strong>****<\/strong><strong>*<\/strong><\/li><li><strong>Zone<\/strong>:&nbsp;<strong>abducteurs<\/strong>&#8211;<strong>quadriceps-fessiers<\/strong><\/li><li><strong>\u00c9quipement<\/strong>&nbsp;:&nbsp;<strong>machine<\/strong><\/li><\/ul>\n\n\n\n<p>Similaire au squat quant aux muscles sollicit\u00e9s, le <strong>Hack Squat garantit une position qui prot\u00e8ge la zone lombaire<\/strong> qui subit beaucoup de contraintes que lors d\u2019un Squat classique. Les principaux muscles sollicit\u00e9s sont les <strong>quadriceps et les fessiers<\/strong>. Au m\u00eame titre que le squat, cet exercice sollicite aussi les <strong>ischio-jambiers, les mollets, les adducteurs et les abducteurs<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Le hack squat, pour quels groupes musculaires?<\/strong><\/h2>\n\n\n\n<p>Cet exercice de musculation fait<strong> travailler les cuisses et les fessiers comme le squat \u00e0 la barre<\/strong> auquel il offre une alternative.&nbsp; <strong>Plus s\u00e9curisant<\/strong> gr\u00e2ce au dossier cale-dos et aux poign\u00e9es bloquantes qui permettent d&rsquo;interrompre l&rsquo;exercice \u00e0 tout moment. R\u00e9alis\u00e9 avec les<strong> jambes serr\u00e9es<\/strong>,<strong> il cible l&rsquo;ext\u00e9rieur des cuisses et les muscles abducteurs<\/strong> qui travailleront davantage.<\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><strong>Optimise ton entrainement avec un coach<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Comment ex\u00e9cuter le hack squat<\/strong><\/h2>\n\n\n\n<p>Placez le <strong>dos \u00e0 plat sur la partie mobile de la machine<\/strong> en positionnant la t\u00eate entre les boudins qui viennent en appui sur les \u00e9paules. Placez les <strong>pieds \u00e0 plat sur la partie haute du plateau<\/strong> \u00e0 la largeur des hanches. <strong>Descendez en maintenant les talons en contact avec le plateau sans modifier la position du dos<\/strong> qui reste parfaitement en appui. Une fois que les genoux sont \u00e0 angle droit (90\u00b0), <strong>remontez sans tendre les jambes<\/strong> avant de redescendre.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"186\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/09\/full-hack-squat.png\" alt=\"\" class=\"wp-image-51109\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Conseils du Coach<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>La position \u00e9cart\u00e9e des pieds sur le plateau permet de cibler la partie interne des cuisses. En les rapprochant vous sollicitez davantage la partie externe.<\/li><li>Attention de toujours maintenir les genoux dans l\u2019axe et de ne jamais les laisser d\u00e9passer les pointes de pieds en position basse.<\/li><\/ul>\n\n\n\n<p>Retrouvez tous&nbsp;<strong><a href=\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/\">nos exercices de musculation<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Similaire au squat quant aux muscles sollicit\u00e9s, le Hack Squat garantit une position qui prot\u00e8ge la zone lombaire qui subit beaucoup de contraintes que lors d\u2019un Squat classique. Les principaux muscles sollicit\u00e9s sont les quadriceps et les fessiers. <\/p>\n","protected":false},"author":16,"featured_media":47000,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2167],"tags":[2274,87,2273,113],"post_theme":[2186],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercice de musculation: le hack squat comment l&#039;ex\u00e9cuter<\/title>\n<meta name=\"description\" content=\"Le hack squat: comment ex\u00e9cuter cet exercice de musculation, les muscles travaill\u00e9s. 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