Dorian Yates isn’t just focused on muscle growth; safety and longevity also factor into his exercise selection. In a YouTube video from July 12, 2026, he broke down his hack squat tip that can reduce unnecessary knee strain.
Yates cemented his legendary status in the IFBB Pro League with six consecutive Mr. Olympia victories. During his competitive years, he consistently defeated all-time greats, including Kevin Levrone, Flex Wheeler, and Shawn Ray.
Yates’ high-intensity training approach was unlike his rivals. Instead of aiming for a certain number of reps or sets, “The Shadow” poured all of his effort into one all-out set where he focused on achieving muscular failure. His workouts have changed since his time onstage, which is why tendon resilience and longevity have remained top priorities.
Bodybuilding Legend Dorian Yates’ Hack Squat Hack That Reduces Knee Strain
In the video, Yates stressed that hack squat reps should go to depth and look controlled with no bouncing.
“No bouncing, nice and controlled, tight, get the depth, and then come up.”
According to Yates, if your feet are too far back during repetitions, the heels will raise upward, which can lead to excess strain on the knees:
“You might have to adjust your feet. So, what I don’t want to happen is this, you come down, and your feet are too far back, and what’s going to happen is you heels are going to come up, and then it’s going to put more strain on your knees.”
He explained that keeping the heels down is key to finding the correct position.
“So make sure your heel is down. If your heel is down, you are in the right position. We’re on a machine that slides up and down. He’s going to be there; I’m going to be there. What could happen?” Dorian Yates shared.
Sculpting strong, dense legs was a crucial aspect of Yates’ six-year reign. He recently broke down why the hack squat machine edges out the barbell squat for lower body development. Yates shared that hack squats were superior for his regimen because of their depth and lower stance.
“So when you’re going hack squat, and you’re narrow, and you’re going right down to the bottom. So a bit more emphasis on the medialis and close together on the vastus, where if you’re out here, you’re using adductors a lot more because you’re using your inner thigh and glutes more.”
At 64, Yates continues to test himself with challenging but safe leg workouts. He is adamant that keeping the heels down during hack squat reps can help protect the knees over time.
RELATED: Dorian Yates Breaks Down His Warm-Up Set Approach That Won Him 6 Mr. Olympia Titles
