Equipmentbarbell
Difficultyintermediate
glutesupper legs
Barbell Hack Squat
The barbell hack squat is a lower body strength exercise that targets the glutes, quadriceps, hamstrings, and calves. It involves holding a barbell behind the legs and performing a squat motion, emphasizing the posterior chain and quadriceps.
Step-by-Step Form & Technique
- 1.Start by standing with your feet shoulder-width apart and your toes slightly turned out.
- 2.Hold the barbell behind your legs, resting it on your upper thighs.
- 3.Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
- 4.Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- 5.Pause for a moment, then push through your heels to return to the starting position.
- 6.Repeat for the desired number of repetitions.
Secondary Muscles
quadricepshamstringscalves
Track Barbell Hack Squat in RepEight
Two taps to log your sets. Automatic PR detection, calculated 1RMs, and built-in plate math.