Machine Hack Squat vs Sissy squat
FR : Machine Hack Squat ↔ Sissy squat
Swapping Machine Hack Squat (Machine) for Sissy squat (Bodyweight) retains 100% overlap; expect alternative path. Compare exact 17-muscle fractional recruitment before swapping equipment mid-session.
Weighted Muscle Overlap
100%
Sum of min(coef A, coef B)
Primary Equipment
Machine → Bodyweight
Same rep/load measurement family
Load Transfer Protocol
Target RPE 7.5–8.5
Never assume 1:1 kg across leverages
Side-by-Side 17-Muscle Recruitment Delta
How primary mover (1.0× set) and synergist (0.5× set) allocation changes when swapping Machine Hack Squat for Sissy squat.
| Muscle Group | Machine Hack Squat | Sissy squat | Leverage Shift |
|---|---|---|---|
| Quadriceps | Primary (55%) | Primary (55%) | Matched |
| Glutes (Gluteus Maximus / Medius) | Primary (28%) | Primary (28%) | Matched |
| Hip Adductors | Secondary (10%) | Secondary (10%) | Matched |
| Hamstrings | Secondary (7%) | Secondary (7%) | Matched |
Load & Volume Conversion: Machine Hack Squat → Sissy squat
Worked weight heuristic: a 115 kg set on Machine Hack Squat (Machine) maps roughly to 70 kg on Sissy squat (Bodyweight; 2.5 kg jumps, curve: alternative curve). Calibrate set 1 at RPE 8 so e1RM history for Machine Hack Squat remains unskewed. Zero anatomical muscles are dropped between Machine Hack Squat and Sissy squat; 1:1 weekly set volume carries straight across.
Supporting Sports-Science Literature
| Study Title | Lead Author & Year | Verified Link |
|---|---|---|
| Acute Effects of Different Training Loads on Affective Responses in Resistance-trained Men. | Ribeiro (2019) | PubMed 31499564 ↗ |
| Strength training improves supramaximal cycling but not anaerobic capacity. | Minahan (2008) | PubMed 18071742 ↗ |
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) | PubMed 37461495 ↗ |
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) | PubMed 37877099 ↗ |