Advanced
Barbell Hack Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Barbell Hack Squat is one of the most effective exercises to strengthen your lower body. It primarily targets the main muscles group throughout your lower body, including glutes, hamstrings, quadriceps, and adductors. This exercise also targets your quads.
Exercise Instructions
-
Step 1
Start in a squatting position with your thighs almost parallel to the floor. Lean back and grab the bar with your palms facing back, shoulder-width apart. Keep your chin parallel to the floor. -
Step 2
Plant your heels on the floor and accelerate your hips toward the ceiling as you stand up. Stand in the starting position and pause at the top, then return to the starting position.
Muscle Groups
Barbell Hack Squat targets Glutes, Hamstrings, Quads, Spinal Erectors, Traps as seen below.
Exercise Tips
- Do not raise your shoulders forward and do not round your lower back; keep your torso straight.
- Do not stretch your neck too much.
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Intermediate
Swiss Ball Plank Leg Lift
Beginner
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