barbell-hack-squat
Stand with feet hip-to-shoulder width apart, toes slightly out. Place a barbell behind your legs, gripping it with an overhand or mixed grip, hands slightly wider than shoulder-width.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Moderate
Primary muscles
- Quadriceps
- Gluteus Maximus
Secondary muscles
- Hamstrings
- Erector Spinae
- Rectus Abdominis
- Obliques
Target muscles
- legs
- glutes
How to perform
- 1
Stand with feet hip-to-shoulder width apart, toes slightly out.
- 2
Place a barbell behind your legs, gripping it with an overhand or mixed grip, hands slightly wider than shoulder-width.
- 3
Keep your chest up, shoulders back, and core braced, maintaining a neutral spine.
- 4
Initiate by bending your knees and hips simultaneously, allowing the barbell to travel straight down behind your calves.
- 5
Lower until your thighs are parallel to the floor or slightly below, ensuring the bar stays close to your body.
- 6
Drive through your heels, extending your hips and knees to return to the starting position, squeezing your glutes at the top.
Safety & form
Train smart. Read these notes before adding heavy load.
