Barbell Hack Squat

glutesupper legsbarbell

Learn how to do the Barbell Hack Squat with proper form and technique. This barbell exercise primarily targets your Glutes, with secondary emphasis on Quadriceps, Hamstrings, Calves.

Barbell Hack Squat exercise demonstration showing proper form

How to Do the Barbell Hack Squat

Follow these steps to perform the Barbell Hack Squat with correct form:

  1. 1Start by standing with your feet shoulder-width apart and your toes slightly turned out.
  2. 2Hold the barbell behind your legs, resting it on your upper thighs.
  3. 3Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
  4. 4Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. 5Pause for a moment, then push through your heels to return to the starting position.
  6. 6Repeat for the desired number of repetitions.

Barbell Hack Squat Muscles Worked

Primary

glutes

Secondary

quadricepshamstringscalves

Exercise Details

Equipment
barbell
Body Part
upper legs
Category
Extended

Related Exercises

barbell stiff leg good morning demonstration

barbell stiff leg good morning

glutesbarbell
barbell romanian deadlift demonstration

barbell romanian deadlift

glutesbarbell
barbell high bar squat demonstration

barbell high bar squat

glutesbarbell
barbell sumo deadlift demonstration

barbell sumo deadlift

glutesbarbell
barbell jump squat demonstration

barbell jump squat

glutesbarbell
barbell lunge demonstration

barbell lunge

glutesbarbell

Track Barbell Hack Squat in Cora

Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.

Download Cora for iOS