Barbell Hack Squat
Step by step
How to perform
- Keeping your back straight and your chest out, lower your body by bending at the knees until your thighs are parallel to the floor, ensuring that the barbell does not touch the floor.
- Pause for a moment at the bottom of the movement, maintaining control of the barbell and keeping your core engaged.
- Push through your heels to stand back up to the starting position, straightening your legs and hips, while keeping the barbell behind your body.
- Repeat the exercise for the desired number of repetitions, ensuring to maintain proper form throughout.
Overview
About this exercise
The Barbell Hack Squat is a strength training exercise that primarily targets the quadriceps, but also engages the glutes, hamstrings, and lower back, making it a comprehensive lower body workout. It can be beneficial for both beginners and advanced weightlifters, as it can be easily modified to match varying fitness levels. This exercise is ideal for individuals looking to build lower body strength, improve muscle definition, and enhance overall athletic performance.
Coaching cues
Form tips
Grasp the barbell with your hands about shoulder-width apart. The palms should be facing away from the body. Keep your chest up, shoulders back, and look straight ahead. A common mistake is rounding the back, which can lead to strain and injury. Always maintain a neutral spine throughout the exercise.
Lower your body by bending at the knees while keeping your torso straight. Go as low as you can without compromising your form, then push through your heels to return to the starting position.
Keep exploring
Similar exercises.
Same primary muscle, with matching equipment first.