Uploaded July 2026 | Updated September 2026, 2 weeks ago
This one got my quads twitching...it's an ATG, stretch-focused "hack" squat done using the flat bench as the lever for the resistance and for guiding the movement path.
I found it really activated my VMO (vastus medialis obliquus - the "teardrop" head of the quads) very strongly because of the deep flexion at the start.
This doesn't isolate it (no exercise does that) but really ramps up the tension on it because of how deep in knee flexion the loading starts.
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fitstep.com/goto/mass/youtube.htm
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Why do this?
I find normal deep hack squats on the actual hack squat machine tend to hurt my knees. And as weird as this one LOOKS, it didn't hurt my knees at all. I did multiple sets with no issue.
It really puts massive tension on the quads (especially VMO) out of the bottom (and it felt better on the knees than sissy squats).
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
This one got my quads twitching...it's an ATG, stretch-focused "hack" squat done using the flat bench as the lever for the resistance and for guiding the movement path.
I found it really activated my VMO (vastus medialis obliquus - the "teardrop" head of the quads) very strongly because of the deep flexion at the start.
This doesn't isolate it (no exercise does that) but really ramps up the tension on it because of how deep in knee flexion the loading starts.
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
Why do this?
I find normal deep hack squats on the actual hack squat machine tend to hurt my knees. And as weird as this one LOOKS, it didn't hurt my knees at all. I did multiple sets with no issue.
It really puts massive tension on the quads (especially VMO) out of the bottom (and it felt better on the knees than sissy squats).
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
