Barbell Hack Squat
Barbell Hack Squat Instructions
- Stand behind a barbell with your feet shoulder-width apart.
- Bend down and grasp the barbell with an overhand grip, keeping your back straight.
- Stand up, lifting the barbell off the ground and holding it behind your legs.
- Take a step forward with one foot, keeping your back straight and your chest up.
- Bend your knees and lower your body until your thighs are parallel to the ground.
- Push through your heels and stand back up to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat.
Barbell Hack Squat Form & Visual
Barbell Hack Squat Benefits
- Targets multiple muscle groups including quadriceps, hamstrings, glutes, and calves
- Improves lower body strength and power
- Can be modified to target specific muscle groups by adjusting foot placement and barbell position
- Allows for heavier weight to be lifted compared to traditional squats due to the barbell being positioned behind the body
- Can improve overall squat form and technique
Barbell Hack Squat Muscles Worked
- Erector Spinae
Barbell Hack Squat Variations & Alternatives
- Dumbbell Hack Squat
- Smith Machine Hack Squat
- Single Leg Hack Squat
- Barbell Front Squat
- Barbell Back Squat