The Hack Squat and Why We Love It!🔥 @MuscleandMotion

Uploaded December 2025 | Updated September 2026, 2 weeks ago

The hack squat allows you to heavily load your legs while keeping your body stable and supported.

Unlike the barbell squat, it doesn’t require advanced technique or balance, making it perfect for lifters who want to train hard and stay safe.

With your back fully supported and feet firmly planted, you can focus entirely on pushing through your quads and glutes and building serious lower-body strength.

🌟 Ready for smarter glute training?
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$FRACTIONAL SETS 🤯 Are you actually counting your sets correctly? You log your chest sets during the bench press, but what about your triceps? A new meta-analysis by Remmert et al. highlights that during every compound lift, such as the bench press, shoulder press, or dips, the triceps play a meaningful role. They are not the primary movers, yet they still contribute enough to influence your total training volume. In other words, you might be training your triceps without even noticing. This is where the concept of Fractional Sets becomes important, as described in the paper: 👉 Direct set = an exercise that directly targets the muscle 👉 Fractional set = indirect work from a compound lift (approximately half a set) This matters because counting both direct and indirect work helps you reach the weekly training volume that actually drives results. What the researchers recommend: 💪Aim for 8-12 fractional sets per session to maximize hypertrophy, as gains tend to level off around 11 fractional sets. This doesn’t mean all sets must be fractional; combining direct and fractional work also works. For example, 5 direct sets + 6 fractional sets (equal to 3 full sets) give you 8 effective sets. ⚡ For strength, about two direct sets per session appear sufficient before benefits begin to diminish. 🎯Match the exercise to the goal, since muscles respond differently to direct vs. indirect work. Start programming your training with confidence using Muscle & Motion Strength Training. Link in bio🔗$

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